Many people are into running or approach running as a simple way to get back in shape or keep in shape. If you are among the crowd that would like to regain some of your stamina or lose some weight through running there are a few things you should keep in mind.

Most people who decide to run make the mistake of starting out too fast. They recall the last time they ran and decide that a mile or two is a good place to start. They lace up the new running shoes and off they go. Your body takes issue with the sudden impact, and you are soon nursing blisters, a twisted ankle or worse.

As with any physical activity, you should first consult with your doctor before starting a running regiment. Once you have the okay to start, you need to ease into it. The benefits of a regular fitness plan are many, but in order to make it regular, you need to avoid the injuries which come with too quick a start in a program. Start out with three sessions a week and keep each session twenty to thirty minutes long. The first one should be walking only.

Your goal should be to be able to run two to three miles within three months. What we are doing here is getting our bodies used to the effort of getting out the door, so whether you are going a quarter mile or three miles, you want to stay with the time limit of thirty minutes. Your runs should also be spaced out over the week, with at least one day in between runs to allow your body a chance to recover.

For your first week, you should alternate walking and jogging for one minute each. If you find this to be too taxing you can walk for two minutes and jog for one. While you are walking you want to keep a brisk pace in order to keep your heart rate up for a good cardio-vascular workout.

On week two, add one minute of jogging and keep the walking time the same. For week three we are going to add one minute to the jogging time, but also double the walking time. Any time you feel that you are unable to increase the time, keep the same schedule. You are the best judge of how well your body is adapting to the new routine, but also remember that you want to improve your distance and not fall into a rut. For weeks four through twelve, see chart below.

Week Alternate Jogging,Then Walking Total Time
1 1 minute 1 minute 20 minutes
2 2 minutes 1 minute 21 minutes
3 3 minutes 2 minutes 20 minutes
4 4 minutes 2 minutes 24 minutes
5 5 minutes 3 minutes 24 minutes
6 6 minutes 3 minutes 27 minutes
7 6 minutes 2 minutes 24 minutes
8 8 minutes 2 minutes 20 minutes
9 10 minutes 2 minutes 24 minutes
10 12 minutes 1 minute 26 minutes
11 14 minutes 1 minute 30 minutes
12 29 minutes 1 minute 30 minutes

Do not be overly concerned about the distance you are covering during your sessions and don’t be splitting hairs about keeping your time exact. As long as you are alternating walking and jogging and keeping the times close to the chart time, you are fine. Increasing your speed can be a goal, if you want it to be, but certainly is not necessary while still getting used to a regular routine. Do not make the mistake of jumping ahead in the schedule. Remember slow and steady wins the race.

If you have any interest here is my marathon training schedule

Author's Bio: 

Robert Britt is an expert on personal transformation and self-esteem. He is married and the father of four. Rob has a degree in Organizational Behavior and Applied Psychology.
Contact Rob: or visit his websites