Attention, Walkers: How to Ease Into Running

Ease into running—and double your calorie burn—with this streamlined plan.



Ease into running—and double your calorie burn—with this streamlined plan.

Getting started. Warm up your joints and muscles before each running session with an easy 3 to 5 minute walk. Do each workout below 3 times per week for at least 3 weeks before progressing to the next level. Listen to your body: Moving on before youre ready can cause aches and pains.

Weeks 1 through 3. After every 3 to 5 minutes of walking, run for 30 seconds to 2 minutes; repeat for a total of 30 minutes. Not into numbers? Run until youre tired, then walk until youre bored.

Weeks 4 through 6. Alternate 3-minute stretches of walking and running for a total of 30 minutes. If that leaves you winded, try cutting the intervals to 90 seconds, then gradually build up your time.

Weeks 7 through 9. Alternate running for 4 to 5 minutes with walking for 1–2 minutes; repeat for a total of 30 minutes.

Weeks 10 through 12. Run for 8 to 10 minutes, then walk for 1 to 2 minutes; repeat for a total of 30 minutes. Or run 1 mile, then walk for 2 minutes; repeat 3 times.

Week 13 and beyond.
Try to run 30 minutes straight. If you have to take a midrun breather, dont despair. Keep trying, and soon youll be sailing through your run, no walk breaks needed!
Jenny Hadfield
Last Updated: January 07, 2009

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