To begin running without becoming exhausted or quitting, it is crucial to slow your pace considerably, adopt a gradual approach (alternating walking and running), and aim for consistency rather than intensity.

noli's read

The community largely agrees on the need for a gentle progression, validated by programs like 'Couch to 5K' (C25K). Science confirms this approach: progressiveness is essential to allow connective tissues and the cardiovascular system to adapt, thus limiting the risk of injury (meta-analysis, Nielsen et al.). The advice to run at a pace that allows you to maintain a conversation is a common empirical indicator for staying in the aerobic zone, which promotes foundational endurance. However, the symptoms described by the author (intense coughing, chest pain) deserve special attention; while intense exertion naturally causes an inflammatory response in the airways, persistent chest pain can sometimes reveal conditions such as exercise-induced asthma, which underscores the importance of medical advice in case of doubt (observational studies on exercise-induced asthma). The forum consensus is very strong in encouraging perseverance while tempering initial enthusiasm.

the sources

1. 1Gabbett TJ 2016
2. 2Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016
3. 3r/running