2.How To Start Running Now

So, you have decided to start running.
All you'll need to get started is a watch, some shoes you can run in, and 20-40 minutes 3-4 days a week for 3 months. You can do it in 8 steps!

Step 1
See your doctor. Tell him/her that you are planning on starting a running program. You can take a copy of this plan with you to talk to them about.

Step 2:
Week 1:
1. Set aside 20 minutes on 2 different days.
2. When it's time, put on your watch and your shoes and start your twenty minute timer.
3. Head out the door and walk for awhile. (Walk for at least 5 minutes.)
4. Then run as far as you can, at a comfortable pace. Walk when you need to and then run again when you can. 5. When the timer goes off, walk for a few minutes and you're done!

Step 3
Week 2:
1. Set aside 20 minutes on 2 different days. When it's time, put on your watch and shoes and start your twenty minute timer, the same as before.
2. Head out the door and walk for 5 min.
3. Run as far as you can, comfortably (this may not be far, but don't dispair). Walk when you need to, but run again as soon as you can. Try to run more this week than you did last week.
4. When the timer goes off, walk for a few minutes and you're done!

Step 4
Week 3:
1. Set aside 30 minutes on 2 different days. When it's time, get ready, setting your timer for 30 minutes this time.
2. Head out the door and walk for 5 min.
3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can.
4. When the timer goes off, walk for a few minutes and you're done!

Step 5
Week 4:
Repeat Week 3.

Step 6
Week 5:
1. Set aside 20 minutes on 3 different days. When it's time, get ready, setting your timer for only 20 minutes this time.
2. Head out the door and walk for 5 min.
3. Run as far as you can comfortably. Walk when you need to, but run again as soon as you can. Try to really run as much as possible; remember your runs are shorter this week than the last two weeks.
4. When the timer goes off, walk for a few minutes and you're done!

Step 7
Week 6:
1. Set aside 30 minutes on 3 different days. You should know the drill now.
2. Head out the door and walk for 5 min.
3. Run, walking when you need to. Don't be discouraged if you are walking more than you run. It may take your body time to adapt, depending on what it is accustomed to.
4. When the timer goes off, walk for a few minutes and you're done!

Step 8
Week 7:
Repeat Week 6. Another well deserved break!

Step 9
Week 8:
The last week: You made it!
1. Set aside 30 minutes on 4 different days. You should know the drill now.
2. Walk for 5 min.
3. Run, walking when you need to.
4. When the timer goes off, walk for a few minutes and you're done!Great job!! Now you're ready to move on. You can just decide to run/walk for 30 min (or however long you choose) a certain amount of times per week, or you could pick a goal (like a 5k) and find a program to follow.