Maybe you’ve always wanted to be a runner. Maybe in the current COVID situation, running is your best option for exercise. Maybe you just want to try something new and different.
Running is economical and convenient. With a good pair of shoes you can run right out your front door and get your workout done anywhere you are at any time of day that works for you.
Make sure you’re prepared with a good fitting pair of running shoes that are not worn out. Take the time to be properly fitted at a specialty running store if possible and pick the shoes that work best for your needs. Not the “popular” ones or the “pretty” ones! A good cushioning pair of socks is helpful and you’ll need some way to time the intervals of the below workout. No, you don’t need a fancy, expensive running watch. A simple watch or timer feature on your phone will work. For safety, you might consider some type of GPS tracker app. I like this Road ID app because it's free and easy to use.
This is a 4 week plan but you can extend it if you need more time to ease into running. Just repeat the first or second weeks as long as you need to. This plan assumes that you have a basic level of fitness to start with, meaning you can walk briskly for at least 30 minutes. This plan also doesn’t list warm-ups and cool-downs so make sure you walk for 5-8 minutes before and after each workout.
You can continue this pattern of workouts beyond 4 weeks gradually shortening the walk time and increasing the run time until you are running non-stop. Or you can continue the walk/run method indefinitely. It’s a great workout either way!