How to start running if you're out of shape?


You build up slowly from walking to run/walking to running...


out of shape runningFor the purpose of this article I will assume
that you haven't done any sort of exercise in a long time...

Many of you have a tough time just getting out there exercising.

This is your chance to start running, but don't fret, the best part is that it begins with easy walking.

Walking burns calories and builds muscles.
  • Learn to run first by walking every day for about 1 to 2 weeks or more.
  • Walking will take off some weight so that it will be easier to start some running later.
  • Walk for 30 minutes and work up to 1 hour.
Why get in shape gradually?
You need to gradually work muscles that haven't been worked in a long time!
If you went out and ran today it would be very hard on your body, mind and fitness. 
  • You'd feel extremely winded.
  • You'd have very sore leg muscles for about a week!
  • And ohhh the disappointment of not accomplishing what you wanted!
  • You'd probably never go back to running again...with thoughts running through your mind...
"I'm not a runner!" " I never will be a runner."

There is a small bunch of people who start running like this and still run today,
but there are a whole lot of you that won't ever make it past 2 or 3 weeks if you don't start this program right.

The Next Step - The Run/walk Method 
This is the time to start running, you are still going to be doing a lot of walking, but putting little spurts of running in it too.
Integrate walking into your learn to run program, at least for 6 to 8 weeks.
The run/walk method is such a good method and is the next stage to venturing 
on your journey on how to start running.


Here is your first couple weeks on how to start running.
  • Go for your regular walk about 10 minutes  
  • Run for 1 minute
  • Take a 2 minute walk break
  • run for another minute 
  • Do this for 4 to 6 times a session
For the cool down continue to walk for 10 to 15 minutes.
Keep repeating this cycle of walking and running for about 3 to 4X a week

Listen to your body and when you are in pain stop. Your body knows best!
Learning 'how to start running' is easy if you do it the right way,
follow a program and keep it consistent.
If you want to learn more please sign up and get
your first 6 weeks on How to Start Running and a free weekly Newsletter.

*Walking everyday for a month will tone your muscles that you'll use for running and your body will be ready for the more intensive exercise to come.  
*Walking is the most amazing sport, because it isn't hard to do, 
but yet it provides your body with an handful of benefits!

Related Articles:
Learn to Run
Learn to Run 5K in 6 Weeks

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