Hi, I'm Ken Kashabura, personal trainer and freelance fitness runner. And this is how to go from a couch potato to a runner in nine short weeks. So when you're starting, what you want to do is you want to start of the first couple weeks doing light days, OK. So, we're going to break this down into a light day, so you're going to go for twenty sixty minutes, just walking. So, three to five times a week, you're going to be doing this. OK, so that's the first week, you're just getting out there, walking, get into the habit of doing it. And then as you get into weeks two, three, four, what you want to do is you want to start adding some little variables in there. You're going to start off walking, and then what you're going to do, is you're going to run for maybe a minute, and then walk for three or four minutes. So you go back and forth with your speed intervals. Another type of way to do intervals is incline. So you can use hills if you're outside to get out there on the incline, walk up there, and then walk back down. It can be done really easily on treadmill as well. Increasing the incline of your treadmill, and gradually bringing it back down, bringing the heart rate up, it brings the rate up, brings the heart rate back down. And then from there, what you're going to do on those last few weeks is you're going to start adding some steady state runs. So if you're light day, you have a couple intervals days in there, and then you're going to do a steady state run towards the end of the week. Big mistake people make whenever they're running their first run is they start off right off the bat going sprinting out and after the first mile they're beat. So you want to use those steady state runs as a strategy day. I'm Ken Kashabura, and that's how to go from a couch potato to a runner in nine short weeks.
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