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First, SLOW DOWN. Everyone wants to start running at 6 7mph. If you never ran, trust me, you can handle this for very long. Start at like 5mph. I know, you like, “a 12 minute mile?! I could walk that!” Get over yourself, ego is always the worst thing you can have in any kind of physical activity. You need to find a pace that you can sustain for a while, WITHOUT FEELING LIKE YOU CAN BREATHE. When you starting, a while may mean like half a mile. Once again, get over yourself. Your legs should give out before your lungs, or you going too fast.
Next, do it more. You want to get better at running? You better be running 3 4 times a week to start with. And maybe throw a day of swimming or cycling in there for good measure as well. Don worry about how long you doing it, or how far, just stick to your pace and go until your legs fall out from under you. Then rest and do it again. Increase the distance you run a little bit every week, and before you know it you be air jordan 3 running a marathon.
That all there is to it. Do it more. I always baffled when I see these questions pop up. How do you get better at anything? You accept you suck at whatever it is at first, you practice it over and over, and then you reevaluate. Not trying to be mean or anything, but it the same as when I see a post on “how do I improve my squat?” or something. You get better at something by doing it. Endurance running is more important to get better at running in general, but sprinting short distances with jogging or walking in between can boost your speed all around.
Just don run at a normal pace, get tired, and then take a break thinking you interval training. Your just taking air jordan 4 breaks from distance running and not building any endurance.
EDIT: Also, inviting a friend to run with you can help. You need to work your way up. There is a wonderful program called “Couch to 5k” that will bring you from not being able to run even a mile to being able to run a little more than 3 miles (or run for 30 minutes non stop) in 9 weeks. They also have an app for your phone which is linked somewhere on that page.
It important to find a pace that is comfortable for you. You don want to run as fast as possible. You want to run at a speed that you find easy to maintain. Once you have to stop running because it becomes too uncomfortable just walk for a while. Once you catch your breath start running again. When you have to stop, walk to catch your breath and refresh yourself, and then run again. Rinse and repeat. Over time you will find that you will be able to run longer until you have to stop to walk. If you keep doing this you will eventually be able to run a whole mile, and when you stick with it past that you get to the point where you can run a mile and not feel like your heart is going to explode and that your lungs are on fire. All you have to do is just slowly increase the distance/time you spend running. You figure out what running pace is best for you naturally and over time your air jordan 12 speed and distance will also increase naturally.
I had done daily cardio for years, mainly doing speed walking, so I had more endurance than you do when I started running. I could run a mile, but I feel like I was going to die at the end of it. I just kept sticking with it and now it to the point where I can run for 30 minutes without needing to stop, so that about 3 miles. That 10 minute mile pace is my sweet spot right now.
I wish you luck on your running journey. Just remember that you still get a lot out of your running without running super fast. Breathe in through the nose, out through the mouth, set a comfortable pace that you can maintain, and don heel strike when you running.