THE PRIORITY IS TO MAKE PROGRESS
This is the oft-repeated – sometimes ad nauseam – advice given by all the doctors specialised in sports traumatology: do not skip any steps in the schedule when it comes to the mileage you run. The main reason for this is: the risk of causing injuries (particularly to the tendons) increases significantly if the body has not been properly prepared to withstand the stresses involved in running.
How do we? Gradually increase the exercise time. If you run for half an hour, do not jump to a one-hour run the following day. The fatigue generated will be too much (and could "discourage" you from running again). Above all, it is highly likely that you will feel the painful effects of tendon and/or muscle problems which could lead to an injury. Even if it seems unnecessary, force yourself to increase your running time in steps of 15%. To do this, get hold of a simple stopwatch. 30 minutes, then 35, then 40 and so on. The same is true – even more so – regarding the number of times you run per week. Only add an additional session once you have established a solid base.