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Personally, I'd do it by time initially. If you run every other day for half an hour, walking if you feel tired, and slowly build it until you can run for the 30 minutes. Once you can do 30 minutes, keep doing it every other day for another two weeks, then make it 40 minutes. Do that for two weeks, and if you feel good, do 50. And repeat. Once you get to an hour, see how far you're going, and consider setting goals, or starting to train by distance, or just keep it there. And whilst you're building up, stretch every day. Glutes, quads, hamstring, calves, shoulders, back.
LHL
Rikki
Easing myself back in to running after a 3 year hiatus for a bit of a mood lifter. Managed a meager 1.8k with the dog and whilst she's ready for more (she is a cocker spaniel though!) I am currently sprawled out on the living room floor. I wasn't massively in to it before (was averaging about 5km a day with the odd 10km thrown in) but I feel that 1.8k isn't really enough to see progress any time soon. Any suggestions on a suitable distance to build up my stamina again or is it just a mild case of HTFU?