That 1:2 is a solid start; across the month you could go 1:2 (week 1), 2:2 (week 2), 2:1 (week 3) then 3:1 (week 4), still ~30 minutes and only progress if last week felt easy. Stick to soft, flat routes and keep it easy enough for nasal breathing; if any ache above 2/10 hangs around into the next day, repeat the week or add a rest day. For shoes, choose a neutral, cushioned pair that feels instantly comfortable with a moderate heel-to-toe drop, and cap each run with 5 minutes of calf raises, glute bridges, and side planks to keep the knees happy.
Put it on something that bites the floor, like a silicone pet mat or even a square cut from an old yoga mat. Then park it in a corner so there are two walls boxing it in and leave the reservoir as full as you can so it does not slosh and burp bubbles that tempt swats.
If you still get puddles, set the whole thing in a low baking sheet or boot tray to catch spillover. Works great.
