I'm 5'6" and weigh 160. This is about 15 pounds heavier than I'd like to be, but I'm at 40 mpw with a 15 mile long run and have no problems with the extra weight. I'm 50 years old and am blessed with good health, such that I can run daily with no ill effects, but I force myself to run only 5 days and lift weights 2.
Last year I was over 200 and dieted down to 185 before running, and even then I started on a treadmill to lessen the chance of injury. When I was running four times a week for about a month I started running outdoors, adding one day each week.
Having been semi-serious runner in a previous life, I know how easy it is to overextend yourself and I try to train a bit less than I think I'm capable of. I don't follow any rule (like the 10% increase thing). I run a 1.5 mile loop through my neighborhood, so I added a loop to each run in turn until all advanced.
Best advice I can give is to know your body. I crashed and burned at 10 miles into my scheduled 15 on Monday, yet ran the 15 easily on Thursday. I felt strong enough that I considered going farther, but I didn't want to stray too far into unknown territory.
Start out easy, do a bit less than you think you can do, then build slowly ... kinda like weight training.
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