Things You'll Need:
- Running shoes
- Timer
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Step 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.
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Step 2
Visit a sporting goods store and select a quality pair of running shoes. Don't be afraid to ask for help and advice!
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Step 3
During your first week, walk for 4 minutes and run for 1 minute. Do this for 30 minutes.
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Step 4
For the second week, walk for 3 minutes, then run for 2 minutes. Stick to 30 minutes total.
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Step 5
During your third week, walk for 2 minutes, then run for 3 minutes, for 30 minutes.
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Step 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.
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Step 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.










