[castilleja]

• cardio cardio cardio
  
• stretch and rest
  
• proper form above performance
  
• running and pull ups will completely change your life
  
• you will never grow your calves
  
• watch snap city videos so you never go there
  
• its okay to snort creatine
  
• lift big
  
• eat big
  
• sleep big
  

and most importantly

• have fun 
  

on a serious note: yeah cardio is gonna need to be a focus here. I implore you to run. learn proper form: try to land on the ball of your foot, not towards your heel. modern shoes influence people to basically stomp around and destroy their knees. watch form videos, have someone record you run. at any rate, unless you're morbidly obese, one mile of endurance is less than 2 weeks away. it might only take you a week. since you're beginning you shouldn't run every day, your legs and joints will need to rest. at some point they will stop hurting after every run and if they don't then you're good to run again. be prepared for shin splints, but they'll only happen once. stair master and incline treadmill are nice when sore. running is literally the fastest way to burn calories, so just do it.