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 you’re 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 you’re tired, then walk until you’re 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, don’t despair. Keep trying, and soon you’ll be sailing through your run, no walk breaks needed!
Jenny Hadfield is our Girls Gotta Move Running Club coach and a certified personal trainer.
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Comments (23)
Not trying to be negative, but unless you have some affliction, running for 30 minutes after a month should be no problem, let alone 13 weeks. While you don’t want to hurt yourself, there is truth in the adage no pain no gain. Running isn’t always easy, but it is worth it.
For some people it will take 13 weeks. For those who get discouraged easily, like myself, its good to know that it can take up to 3 months to become a runner. My husband is a runner and I am dying to go running with him, but when I try for a couple weeks and I’m still not able to keep up, I get frustrated and quit. I am nearing the end of my pregnancy (first one) and I am looking for a program that will get the baby weight off and help me battle mild depression. I think this program will be a great jumping off point.
I’ve never been a runner because I couldn’t get past the side pain. Will that go away with time if I keep at it?
Yes. Try this trick when you get pain in your side – run with your arms almost locked straight down – it looks silly, but it has worked for me and others.
Good luck
google side stitches and you’ll get alot of good tips on how to treat and prevent them…. i often have that problem and it usually helps when i change my breathing pattern
My husband left me about a year ago. since then I went from 160LBS to 230LBS. I cant leave the house I dont want people to see me. Live in North East, PA, a small town were alot of people talk. Im a night time eater I had to stop buying peanut butter cuz I would eat the whole jar in 2 or 3 sittings. if theres chocolat in the house my kids will hide it but i always find it. Ive lost most of my friends cus they just dont understand. I need some who will kick me in the but and teach me to eat healthy and to help me work hard in losing the weight. please, I cant do this alone and I need help. did I Mention that my daughter is gettig married in a couple of months? And I would like to blow everyone away with new me. Can anyone out there help me? I’m desperate thank for your time. Stephanie
Stephanie – You need professional counseling to help you deal with the issues you are having. And you should NOT start any exercise program without consulting a physician first, especially in your current physical condition. Seek counseling and visit a physician who can both help guide and motivate you to better mental and physical health.
Stephanie, you can look online for peer support counseling as well… although I agree it best to get professional when at all possible. When you feel ready to “take back” YOUR life and rise above the circumstances, please hop on over to http://www.Fit4LifeFriends.com … we are a peer support group for people striving to gain control and live a healthy lifestyle!
I hope the best for you and your children!
Stephanie – You might consider a personal trainer. a good one will find a way to motivate you. But in order for exercise to give you the fullest benefit, a healthy diet is essential.
A healthy diet is not difficult, boring or restrictive. Exercise and diet will lift you out of the doldrums and get you back in the swing of things.
The hardest part is simply taking that first step. Making the commitment to taking care of yourself can be the biggest challenge. Starting slow and easy is the best way to achieving long term success.
Go for a walk each day, gradually increasing the distance. Get a nice comfortable pair of walking shoes, enjoy what the season has to offer (spring, summer, fall and yes even winter).
Hang in there. Don’t look for a quick fix. Just go slow and steady. Hang in there.
Hi Stephanie,
Start by downloading the running log and then take it one step at a time. Walk for 3 to 5 minutes and then run for up to 2 minutes. This will help you to start take your life back. Many women have been worse off than you and have taken control. Don’t give up. YOU CAN DO IT! Start today, no excuses and don’t wait for someone to help or kickstart you. No one else helped you eat the peanut butter. Good luck.
Stephanie, I cannot run due to severe varicose veins on my legs/knees, but walking even 10-15 minutes two to three times a day can really help take off pounds, in fact, to treat myself I walk to the local grocery store (one mile one way) with enough money for a candy bar, and 9 times out of 10, when I get there, I DO NOT BUY THE CANDY BAR! (Okay, I am NOT perfect either!)
My wife has a problem of not stopping! she started slow like this article says and 6 months later she can run forever! just hang in there everyone and it’ll get easier.
Interval training like this is a GREAT way to build endurance. After pregnancy one and two, I had to start over and this is just what I did. It doesn’t take long to become a runner.
Stephanie – If YOU want your life back, YOU have to take it back! You can do it, you know you can!
I’ve been trying to incorporate running into my workouts, but really didn’t know how to get started. This provides a much better process than I’d created for myself. Good information!
Consider this page bookmarked. I’ve been wanting to start running, and have a little bit. I like this method b/c I’ve never been a runner so I’m starting from scratch.
I recommend you try swimming! Swimming is a great way to burn calories and it works almost every muscle in your body. Set goals for yourself and try to swim more and more every time you get in!
At my high school, the swimmers and the runners are always in the best shape and have the best endurance!
When you go to the grocery store, only buy healthy food so that you won’t be tempted when you are at home. Try to eat in more, because fast food is not only expensive but unhealthy and greasy. The first month will be hard with out fast food will be hard, but soon you will stop craving it.
Remember, sometimes scales lie: MUSCLE WEIGHS MORE THAN FAT! So you might want to invest in a scale (if you dont already have one) that gives you your BMI(Body Mass Index).
Good Luck!! :)
Thanks for the tips and tricks. I enjoy a healthy eating plan and decided now that I turned 40 it’s time to kick my exercise routine in gear. I have some weight I want to loose so this week I started an interval walk/jog routine. This girls goota move! Wish me luck!
I have a hard time running due to the fact that I’m heavy on top. My 6yr old always wants me to race with her ,but it literaly hurts to run. Any tips,I already tried smaller sports bras and doubling up.
Sandra, I have the same issue and I have done SMALL sports bra, not the easiest to get off once your done running, but it works. I also own a few tight tub top shirts that have th built in bra (hard to find in my size, but don’t give up you will find them) So when I am out I wear a sports bra, tub top shirt and a long sleeve shirt over it. Helps with sweating more too! :)
I’m a 36D to a double D and what I’ve found that works best for me is to wear a regular support bra under a sports bra that zippers in the front (easier to get out of)Can’t imagine trying to run without it. Hope this helps!
hi everybody
i have the same problem with stephani..i tried every thing but noway i don’t know what should do i need to loose 30kg and when i see the choclate fastfood…… there is no determination i eat those and forget every thing i gonna planed for it…
i need someone help me to take th decision
If you have an iPod, I found a wonderful program to download to help you go from walking to running. It’s called C25K (stands for Couch to 5K). You alternate between walking and running. It takes 9 weeks to complete. You work out 3 days per week. Each session is 30-40 minutes long and includes 5 minutes warm up and 5 minutes cool down. It gradually increases the time you run so by week 9 you are able to run for 30 mninutes straight. I love this program!!!!