New Year Runners take care if you haven’t ran consistently for a long time. Running efficiently is a skill 

Haven’t ran in years but decide to take up running again..

Lost skill 
Poor biomechanics 
Running to exhaustion 
Carrying extra weight on joints 

= INJURY

Here’s what I would do to start..

1) Mix up walking, jogging and running for 10 minutes and then increase time each time you run.

2) Zone 2 Running

If you have a heart rate monitor the use 

180- age = Max heart rate. 

Don’t go above this and let that dictate your pace. If you don’t have a heart rate monitor the pace should allow you to hold a conversation. 

Also, have the correct footwear, and also stretch, mobility and be hydrated 👌🏻