If you have never run before, or if you have just started running, this step-by-step guide can help you start running.
Instructions
1. Set a goal. Choose how far you want to be able to run, and how long it should take. A realistic goal for a beginner would be to run at least two miles in under 20 minutes.
2. Start slow. A lot of beginners make the mistake of running too fast or too hard, and stop running within a week because they are overtraining. The best way starting workout is to run for ¼ mile, then walk quickly for 20 more minutes.
3. Add mileage. The first week you should be running ¼ mile three times a week, and then add ¼ mile the second week for a total of ½ mile per workout. Add ¼ mile the third week for a total of ¾ mile per workout.
4. Take a step back week. Every three to four weeks, you should give your body a chance to rest. You can drop to ½ or to ¼ mile for this week.
5. Keep adding mileage and/or days. Add mileage each week, or days each week, until you are running the distance in your goal.
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