Finding your feet in the early weeks

One walk or run feels encouraging. The next feels much harder. Then something as small as a rubbing shoe brings another one to an early finish.

It's tempting to turn each day into a verdict: "I'm getting there" or "I'm no good at this."

Give yourself more time than that. The early weeks are also a chance to learn what helps you keep going.

Notice what happened

Was the route hillier? Did you start faster? Was it hot? Were you tired before you left?

You don't need to analyse every minute. Notice enough to make a useful decision. A different time of day may help with the conditions. A shorter route may fit the time you have. A shoe that rubs needs attention before the next session.

One comfortable day doesn't mean you need to add more straight away. If you're following a Training plan, use its progression and recovery rather than building the next week around your best session.

Know when to stop

Effort and pain need different responses. Don't use the idea of "keeping going" to dismiss symptoms.

Stop exercising and rest if you have pain or tightness in your chest, unusual breathlessness, or dizziness. Get medical help when needed. Any chest pain needs prompt medical assessment. For severe or worsening chest pain, or chest pain with symptoms such as breathlessness or faintness, call triple zero (000) immediately and ask for an ambulance. Call immediately if you suspect a medical emergency.

If exercise hurts, stop. Pain that persists, comes back, or worries you needs advice from an appropriate health professional. If you're returning after illness or injury, follow the advice for your circumstances; these early weeks aren't a substitute for rehabilitation.

Use what you learn

You can repeat something manageable. You can change a practical detail and see whether it helps. You can rest when you need to.

Try to keep the changes understandable. If you alter the route, time, distance, and pace together, it will be harder to tell what made the difference.

After your next walk or run, jot down one thing that worked and one thing you want to change. "The shady route helped" is enough. Notice and record what helps has more ideas if you'd like a simple record.

Use the note to make the next session easier to plan. You don't need to grade yourself.