this is what I've done since I started back running this year. Still have 3 runs left for July (including tonight) so I'll be getting over 40 miles, never thought I'd get that when I started.
I definitely improved with figuring out my breathing pattern, focusing on how my feet were striking the pavement, even trying different timing as to when my last meal was before I run (have had good results with no food 3-4 hours before I run). I only run at night, typically after 10/10:30pm, & things like changing up your route, finding the most beautiful place to run, starting the opposite direction etc. will help you stick with it.
when starting out y'all only did it 3 times a week? I'm real anxious to go for 4 or 5 runs a week.
When I started I would have 2-3 days between runs, and often times could feel it in my ankles or knees the next morning. Now it's such an awesome feeling waking up the next morning like you didn't even run the night before... I've been on every other day for the last 2 months steady. I don't get winded during my first few miles, and I end my runs when I'm physically tired, not because my legs (calves) are swelling up or I'm out of breath. I end tracking my runs the first time I stop jogging, much of the time I have at least a half mile to walk back.
Another thing, with my initial approach I was trying to keep my pace at what I thought was great & just run a bit further each time. My runs in March were all like that, ~ 8:15 - 8:25 pace & like 1.3, 1.5 ish mile runs. First run where I scaled my pace back a good bit I easily added a mile to my run. I've maintained that pace (which I had in April), & now I'm running more than double the distance each run in July. My pace has been improving lately. I'm glad I scaled it back & am knocking it down now versus trying to gain a bit of distance each run with my best pace.
