A slow, methodical start for novice runners goes a long way towards preventing injuries and even burnout, fitness experts say. They urge new runners to start with a gradual buildup, despite the temptation to head right into a running program as the spring weather sets in.

According to Jen Van Allen, a certified running coach and co-author of “The Runner’s World Big Book of Running for Beginners,” when novice runners step outside for the first time, it may seem as though everyone else is a real runner. She notes that many novice runners are afraid that they will get hurt, or that they may find running to be boring.

Van Allen, who has completed 48 marathons, told Fox News, “Certainly when someone pushes body and mind farther there is going to be some discomfort.” She continues, “But a lot of people make the mistake of running as fast as they can and they get hurt.”

She recommends that new runners start by walking, even if their goal is to run. Allen suggests walking for the first four to six weeks just to build up a habit.

Allen explains, “If you’re just starting out, focus on rhythm, on finding the most convenient times and the safest routes, and deciding if you’d rather work out alone or with others.”

She noted that for runners, adequate form for many people entails keeping their eyes on the horizon, keep their arms moving alongside rather than crossing the torso, with the shoulders and brows relaxed.

Allen advised runners to begin with the top of their head, occasionally checking in with the rest of their body to relax any tense areas.

Jacque Ratliff, exercise physiologist at the American Council on Exercise, says that a complete exercise regimen should consist of strength, flexibility, and mind-body elements.