• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer
  • About
  • Contact
  • Amazon Affiliate Disclosure
  • Terms of Services
  • Privacy Policy
10 Machines

10 Machines

Top Rated Products and Reviews

  • Home
  • Buying Guides
  • Cooking
  • Exercise
  • Home & Garden
  • Kitchen
  • Lacrosse
  • Blog
  • Treadmills
  • Toilets
You are here: Home / Blog / How to Start Running
"Note that the products discussed on our site are independently selected by (obsessive) editors. At no extra cost to you, things you buy through our links may earn us a commission"

How to Start Running

By Paul Hickman | Last Updated August 17, 2022

FacebookTweetPinLinkedInShares4

running

When you don’t exercise at all, and you want to get in better shape, or you want to lose fat, you need to start from nothing, and running is the best way to burn fat. The main reason most people who don’t succeed, fail is because they start too fast and their body tells them it’s too hard, they get discouraged and they quit.

To be successful, you need to start out in a way that gets you going and making small gains each time. You’ve all heard the phrase, you have to walk before you can run. This is literally true, you need to start walking and build up to jogging, then you can run.

You start out and you are motivated and you think that you can push yourself and do more and more. Then all of the sudden, you’re body says you can’t, and you get frustrated. You must get acclimated to where you are, before you go on to the next level. I’m going to show you how to start from nothing and how to properly work your way up to running. Getting there is still good exercise and you will start burning fat right now.

You only need between 1.5 and 2 hrs per week of cardio to get yourself fit. When you start going for longer than that, it is for reasons other than fitness. You do get a high from running, and it will make you feel good and you’ll like it. That is why most runners go for longer runs.

You can do your training by going for time, or going for distance, or a combination. I like to do a combination of both. I would pick a distance as your goal for the day for your total. Go out in your car, or on a bike and drive a route around your neighborhood, set up a few routes. Try to do circle routes, start from home and end up home without walking the same area. The advantage to this method is you can easily pick your route for the day, and you will never be very far from your house, if you have an issue and need to go home.

I have a 1 mile, a 1.5 mile, a 2 mile and a 2.5 mile route. As you get farther into your training and you want to go longer distances, just go past your house and start another route, you will still never be far from home.

I had an experience a few years ago that made me come up with this idea. I was about 3 miles from home and I got painful shin splints so bad that I could barely walk. It took me a long time and a lot of pain to walk home. If that ever happens to you, walking backwards will change the stress on your legs, it may look weird, but it feels much better, until that pain subsides.

The Workouts

If any of this is too difficult for you to do, just do what you can and build up to the workout goal and then go on from there.

Week 1

Pick on of your routes, probably the 1.5 mile, and walk at a brisk pace. Make sure it takes you 20 min at least. If you get done to quick, go to the 2 mile route for the second day of the week.

Do this 3 times during the week with a rest day between.

Week 2

Walk for 5 min briskly. Jog for 30 sec then walk for 2 min. Jog for 30 sec and walk for 2 min. Continue this pattern for the rest of the route and make sure you finish with a walking section. If you get back to your house and you haven’t made at least 20 min, go around again. Combine whatever distance you need to get your route.

Week 3

Walk briskly for 5 min. Increase your jog time by 15 or 30 sec and decrease your walk time by the same amount of time. Keep each cycle at 2.5 min.

Week 4

Brisk walk for 5 min. You want to be at about half running and half walking in the 2.5 min cycle now. Do that for the 3 workouts this week. Just keep combining the routes to get the time you need as you add running distance to be in the 30 min range.

Week 5

You should be in good enough shape now to push a bit harder. Walk the 5 min warm-up then jog for 2.5 min, walk for 30 sec. Do this cycle now for the 30 min workout for the 3 days this week.

Week 6

5 min warm-up walk. Jog for 4 min then walk for 30 sec. Do this cycle for the 30 to 40 min workout for the 3 days.

Week 7

5 min warm-up walk. Jog for 6 min, then walk for 30 sec. Do this cycle for the 30 to 40 min workout for 3 days.

Week 8

5 min warm-up walk. Jog for 8 min, then walk for 30 sec. Do this cycle for the 30 to 40 min workout for 3 days.

Week 9

5 min warm-up walk. Jog for 15 min, then walk for 30 sec. Do this cycle for the 30 to 40 min workout for 3 days.

Week 10

5 min warm-up walk. Jog for 20 min, then walk for 30 sec. Do this cycle for the 30 to 40 min workout for 3 days.

Week 11

5 min warm-up walk. Jog for 30 min, then walk for 30 sec. Do this cycle for the 30 to 40 min workout for 3 days.

In less than 3 months you have gone from no exercise to being a runner and being in good cardio shape. You can do it and you will burn up lots of fat in the process. You will get a lot of benefit from spending the same amount of time exercising as you would have spent watching just one movie over the period of an entire week. Get out there and do it and you will be so glad you did.

  • Author
  • Recent Posts
Paul Hickman
Paul Hickman
Paul is a compulsive tinkerer and inventor who loves writing about latest machines technology. He is especially inclined towards home improvement, exercise and outdoor equipment that every sports enthusiast and house dweller would love to get their hands on.
Paul Hickman
Latest posts by Paul Hickman (see all)
  • Blame Mom For Overweight Kids: Trials Target Maternal Obesity With Probiotics - June 15, 2022
  • Best Memory Booster Supplements And Pills To Improve Recall - June 1, 2022
  • Buy Legal Steroids and SARMS From CrazyBulk - May 10, 2022
FacebookTweetPinLinkedInShares4

Filed Under: Blog, Running

Primary Sidebar

Care and Maintenance of Your Treadmill

9 Essential Tips to Perform Treadmill Maintenance

best infinity massage chairs

6 Best Infinity Massage Chairs: (Reviews & Buying Guide 2023)

best cool mist humidifier reviews

10 Best Cool Mist Humidifiers: (Reviews & Buying Guide 2023)

best electric weed eater 2020

12 Best Electric Weed Eaters of 2023

best knife sharpening system

7 Best Electric Knife Sharpeners – (Reviews & Guide 2023)

Footer

Idea behind 10Machines

BTW, our name says it all. 10Machines is all about helping readers find and grab the top trending products available on the market. We publish, update and refresh content regularly, so that you’re always looking at the latest selection of products with the up-to-date statistics.

People Also Read

Revitaa Pro Reviews
Ceracare Reviews
The Lost Book of Herbal Remedies Reviews
OTC Phentermine
ProDentim
SynoGut Reviews
Phentermine Over the Counter Diet Pills Alternatives (Adipex OTC Replacements)

Affiliate Disclosure

10machines.com is a participant in the Amazon Services LLC Associates Program, an affiliate program designed to provide a means for websites to earn via advertising by linking to Amazon.com, Amazon.ca, Amazon.co.uk and other Amazon affiliated sites.

Recommended Readings

Silencil Reviews
The Lost Ways
Resurge Reviews
Best Testosterone Booster for Males over 40
Easy Cellar Reviews
His Secret Obsession Reviews
Vert Shock Reviews
Keravita Pro
Dentitox Pro

CONNECT WITH US

  • Facebook
  • Pinterest
  • Twitter

Copyright Policy

This policy is intended to implement the procedures set forth in 17 U.S.C. Section 512 and the Digital Millennium Copyright Act (“DMCA”) for the reporting of alleged copyright infringement. DMCA.com Protection Status

Copyright © 2021 · 10Machines.com, All Rights Reserved