How to Start a Running Exercise Program

Are you trying to lose weight? Wonder what the best exercise that you can do is? Many experts agree that running is one of the most effective exercises, in terms of burning fat. But, how can you get started running, when you seem to get winded just walking? It's a process, but these steps will put you on the right path.

Difficulty: Moderate

Instructions

Things You'll Need:

• A good pair of shoes
• A place to run

1. Start out by walking for 30 minutes at least 3 times a week. If you can't do 30 minutes right away, work up to it.

2. Once you are able to walk for 30 minutes at a time without feeling exhausted, start adding a little bit of running to your routine. Walk for 4 minutes, run for 1 minute, then repeat until your 30 minutes is over.

3. Over time, you will reduce your walking time and increase your running time. Try a minute more running every two weeks or so. In other words, walk for 3 minutes, then run for 2. Two weeks after than, walk for 2 minutes, then run for 3.

4. Eventually, you will be running for the entire 30 minutes.

5. Once you're running for 30 minutes at a time, start adding more time to your workout. Try adding 2-3 minutes of running a week, until you can get up to your final goal.

Tips & Warnings

• You should stretch for at least a few minutes before and after you walk or run.
• If you can't seem to do more than walk at first, don't be discouraged. Being healthy isn't about instantly transforming, its about small steps, and progress over time, rather than instant results.
• A good running pace is one in which you could answer a question, but not carry on a conversation.
• Before you know it, you'll be ready to train for and run in a marathon!
• Be sure that you have good shoes that can absorb the shock that your feet create when running. If not, you are more likely to experience an injury.

Resources

• How to Train and Run in your First Marathon