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Step 1
Research some running for beginners programs. You can find a lot of information online. You can even join a running forum. Ask other forum members for advice on how to start running. People on running forums are excited about running and are enthusiastic to help out a newbie. Forums are also a good way to stay motivated if you start to feel discouraged.
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Step 2
Buy a good pair of running shoes. You should go to a specialty shop where you can get you gait analyzed. Wearing the wrong shoes could cause you serious problems in the future. It's bet to get your running for beginners program started out right. Wearing a good pair of running shoes will lessen your likelihood of injury.
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Step 3
Schedule a time to start running. You'll need to fit exercise into your day. Exercising at the same time everyday is ideal, but if you need to change times that's okay. The important thing is getting your running for beginners program in.
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Step 4
Start out alternating between running and walking. Walk for 5 to 10 minutes. Then run for 1 or 2 minutes. Walk for a few minutes then run for a few minute. Alternate between walking and running. You shouldn't push yourself to run any more than a few minutes at a time during your first week. Your body needs to get used running.
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Step 5
Use a heart rate monitor to make sure your heart isn't beating to slow to get a good workout or too fast to be healthy.
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Step 6
Increase the length of time you run by a few minutes the following week. If you were running for 2 minutes at a time last week now try running for 3 or 4. Continue to alternate between walking and running like you did the previous week. You should still be walking for a longer period of time than you're running.
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Step 7
Continue to increase the amount of time you're running each following week until you don't have to walk at all. This will take time, but if you stick with it you'll be able to build up to 20 minutes running nonstop. Once you do you'll feel really good about yourself. So hang in there.
