Cramping and soreness are common when first starting to work out. If water/gatorade, extra salt, and potassium (bannanas, etc) doesn't help, its just something you're going to have to push through. This can last for the first couple months then will subside.
Best way to improve pushups and situps is to do pushups and situps. These muscles have a quick recovery time, so they can and should be worked on everyday. Do 3 sets of 80% of your one time max. ie 24 situps 3 times per day.
For your running, you're looking to improve 2 things, distance and speed. For distance, start out with 2 mile workouts. Your goal here is to go further than you are currently able. Jog for as long as you can, walk to recover when you must, then jog again, always keep moving and don't stop until you reach the target distance. As you train, decrease the amount you walk and increase the distance.
For speed, specifically training for a 2 mile PT test and lets say an initial goal of a 10 min mile pace. Run a quarter mile at your target pace (2:30), rest 2 min, repeat 7 time to make the 2 miles. Increase the pace and decrease the rest time as you improve.
Alternate these 2 workouts with one rest day per week and substitue biking if you feel an injury coming on. Remember there's a difference between hurting and being hurt.
Friendly headsup since you're new to the boards.
Highjacking a post (posting your question on a thread started by somebody else) is generally frowned upon, just start a new thread, especially when the original post is over a year old.
