How to Start a Running Routine

It is difficult for beginners to get started on any exercise routine. Running is one of the best forms of conditioning to get in shape and lose weight, but starting a running routine can be intimidating, and too often beginners take on overly ambitious running programs and burn out quickly. To build longevity into your running program, start slowly and progress at a realistic rate to ensure success and enjoyment.

Instructions

Difficulty: Easy

Things You’ll Need:

• Running shoes
• Timer

1. Plan a running schedule to include 3 to 4 days of the week when you have time and no distractions to encourage skipping your run.
2. Visit a sporting goods store and select a quality pair of running shoes. Don't be afraid to ask for help and advice!
3. During your first week, walk for 4 minutes and run for 1 minute. Do this for 30 minutes.
4. For the second week, walk for 3 minutes, then run for 2 minutes. Stick to 30 minutes total.
5. During your third week, walk for 2 minutes, then run for 3 minutes, for 30 minutes.
6. During your fourth week, walk for 1 minute, then run for 4 minutes, for 30 minutes. This step can be repeated until you are able to run for 30 minutes without stopping. This pace is also helpful when you are training for distance running.
7. When you have reached your goal of 30 minutes, you can increase your time 10 percent each week, to your desired time or distance.

Tips & Warnings

• Be sure to consult a physician before starting any exercise routine.
• It is extremely important to stretch and cool down after each routine, gradually decreasing your heart rate and slowly stretching your muscles.
• It is extremely important to hydrate before, during and after any workout routine.