-
Step 1
Start small and then slowly move up. Start by walking an eighth of a mile every day for a week. The following week, increase to a quarter of a mile every day. Walking helps build muscles that will make jogging and running much easier. Continue increasing your walking distance each week by one eighth of a mile, until you can comfortably walk two to three miles per day, then begin running. If you are already comfortable walking two to three miles per day, this step may be skipped.
-
Step 2
Set a running goal to begin working towards. Running goals can be as small or large as you're comfortable with. For example, a beginner who has never run before should start with a half mile or less per day. A mid-level athlete may begin with one to two miles per day. An experienced runner may be able to run two to 10 miles per day. Choose a distance that will be comfortable for you, and try to meet this goal each day.
-
Step 3
Cycle for 15 minutes a day, at least three times per week, and slowly build up from here. Try increasing your cycling duration by five minutes each week. Cycling exercises the lower body, as well as increases stamina for running and energy levels.
-
Step 4
Swim three laps a day, at least three times per week, to build stamina. If this is too easy for you, double the laps and slowly work up from here. Swimming is good for beginners because it is low impact, exercises the entire body, and increases oxygen levels gained from respiration.
-
Step 5
Continue to walk, and eventually run, every day. Alternate the extra exercises. For example, run each morning, cycle on Monday, Wednesday and Friday, and swim laps on Tuesday, Thursday and Saturday. This will help you stay focused and decrease the likelihood of burnout or boredom.
-
Step 6
Enroll a partner to help you exercise. It becomes easier to push yourself and perform when another is available to motivate and support you. It becomes less of a chore and more of a fun exercise when you can share it with someone else.
