Learning to run can seem like a tremendously difficult and mentally challenging task. Running has a reputation for being the most intense and intimidating cardiovascular activity and can often shy people away from even getting started. That should not be the case, as long as you are patient, execute progression, and follow a plan you should be fine. Honestly, physiologically, if you can walk, then you can run!

Things You Will Need

A good pair of shoes, water bottle, and a positive attitude

Step 1

The first step is to start slow and very small. 1 minute of running per day. Combine this with 15-20 minutes of walking and you have yourself your first workout of your new running program. Each week increase your walking times by 4 minutes and your running times by 1 minute. Once you are in the groove and can sustain small amounts of running without having to stop and catch your breath, then you are ready to move on to the next step.

Step 2

Step two is to start on interval training. This entails cycling between walking and running and is a great way to train the body to sustain greater loads of work without straining yourself and avoiding injury. Start at a ratio of 5:1 (5 minutes of walking : 1 minute of running) and keep repeating that cycle as many times as you can in 1 workout. Once you can get up near 30 minutes you can start manipulating your ratios to include more running. So for example, after a week or two you could start at a ratio of 5:2 (walking:running), and then 5:3, and then 4:3 and so on.

Step 3


Tips & Warnings