[1] First – loose weight
- Everyone seems to suggest that loosing weight is the primary thing.
- Your joints are under stress. It may not feel like that right now, but its the case.
- Focus on smaller races.
- Don’t let the marathon goal get you injured.
- Initial part, just put more time on your feet. Get used to going to the park, running etc.
- Strength Training is actually important. It will keep you injury free. Like the air squats. Core workout.
- Focus on ZONE 2
[2] Second – focus on stamina
- Go longer, not faster
- Lots of easy miles
- Walking is fine too
- Make this a regular habit, and enjoy the process
- Three days a week
- The biggest thing is getting in the miles without injuring yourself.
[3] Pace will increase as function of weight loss
- Don’t prematurely do this. It will invite injury
- Run slow and steady. The only person you are competing against is yourself.
- In a few years, you will look back at your results over the years and see the increase. It will be glorious.
- You will be less injury prone at lower weight.
[4] Beginner friendly programs
Flip the Switch 
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