How to Get in Shape From any Stamina Level by Running In and Outs
If you have never run before, it's easy to get started. The most common way is to begin with in and outs, progressive workouts that combine running and walking and allow you to build stamina. Follow these steps to get in shape from any stamina level.
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Instructions
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Determine the amount of time you can comfortably run. For example, it is possible that you can run for 1 minute. If that is the case, 1 minute will be the beginning time for your "in," the amount of time you spend running.
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Figure out how long you need to recover from your 1-minute run. Perhaps 2 minutes of walking will do it. If that is the case, 2 minutes will be your beginning "out." Your workout for your first week of training will look like this: 1 minute running, followed by 2 minutes of walking, followed by 1 minute of running and so on for a total of 30 minutes.
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Increase the length of your "ins" every week to improve your stamina level. For example, week 2 might include 2 minutes "in" followed by 2 minutes "out." If you are in good shape, you might want to jog instead of walk. The idea is to increase slowly so you don't get injured.
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Gradually increase your running time and eliminate walking. However, if you have to stop running because of time constraints or illness, you can always start back again with ins and outs.
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Tips & Warnings
Wear good running shoes when you run. If you don't already own a pair or if your shoes have been around awhile, you might want to visit a running store and get fitted for a good pair.
Stretch before and after your workout. Stretching your leg muscles will allow you to avoid injury and will help you improve quickly.
