How to Go from Sedentary to Running in just Five Steps:
Step 1: Start walking. Try walking just 3 times the first week, and four times the second. The first week, you only need to do 20-25 minutes. Increase to 25-30 minutes the second week. After this, you can graduate to the next step, but if you’d like to stay in this step for a week or two longer, that’s OK. If you stay longer, walk 4 times the third week, 30-35 minutes each time. The fourth week, stay at 4 times, but increase to 35-40 minutes.
Step 3: Lengthen the running. Once you’re comfortable running for a minute at a time, you’re ready to start running a little longer. Continue to exercise 4 times per week. Increase your running to 1 minute 30 seconds, with an equal walking (1:30 running, 1:30 walking) for 15 minutes. Do this a couple times or more, then increase running to two minutes, with walking for 1 minute. Do this a few times or more, then increase to running 2:30, walking 30 seconds to a minute. If any of these increases feels too hard, feel free to go back a step until you’re comfortable increasing. Don’t rush it. You should stay in this step for 2-3 weeks or more.
Step 5: Take your running to new levels. In this step, you want to continue taking your running to new levels. There are a number of ways to do this:
Most of all, enjoy your runs!