If you're a beginning runner，see if this sounds familiar：You start a run eager to get fitter.Within minutes，you're breathing hard，with a burning feeling in your chest and throat and your legs feeling weak.（1）
A
A
The following tips can help increase your endurance and speed while also enjoying yourself.
Avoid that too-fast start.You'll never see an experienced runner going faster in the first few minutes of his or her run than at any other point.The start-fast-then-fade pattern is typical for new runners.（2）
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E
This usually leads to injury and an interruption in the running routine you work hard to develop.But if that enthusiasm can be redirected toward the middle of a run，it'll make for a better experience.
Bring a focus to the breath.At the outset，breathing is the best tool for new runners.For the first month，run until your breathing just starts to get fast，then walk until it recovers，and repeat.（3）
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F
If you have someone to run with，it should be easy to speak in full sentences at this effort level.If you run by yourself，you should be able to sing along to your favorite song without your breathing getting out of control.
（4）
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D
But all runners should avoid leaning too heavily on the data from GPS watches and other gadgets （配件）.That's especially the case for new runners，who have little context to make sense of the numbers they're seeing.（5）
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G
A.It doesn't have to be this way.
B.Make adjustments to your pace based on the data.
C.You'll make more progress by simply slowing down.
D.Know technology works for you，not the other way around.
E.You're excited，so you begin your run with full enthusiasm.
F.Over time，you'll find that you can run for longer periods at that breathing rate.
G.The thinking that you totally understand your body via data is a common source of injury.
