RUN-SPORTS HEALTH WARNING !!!! YOU WILL BE SURPRISED

Hello everybody! Today I ran 3 km with time 14:34 and after three months of standstill I was not ready, it became very hard at 2 km! The person bakes, heaviness, breathing less but could not catch that middle, but I ran and it's cool, I run once in 3 days in order to give the body to recover.
And what do you do before and after work? !!