Starting+to+Run

**Running can be Fun!**
 For years we have seen people slogging in misery trying to get in shape. Running doesn't have to be that way. With proper training and a good approach running can be FUN. The goal of this plan is to help you learn to run in an enjoyable way that will have you looking forward to lacing on your running shoes. Follow these simple steps and you will have years of running fun!



**1. Walk before you Run**
Behind every good running program is a walking program. If you are new to running start here. You want to start with a base of walking. Begin where you are and try to walk four times per week for 10-30 minutes depending on your current fitness level. When you can walk 4 times per week for 30 mins, pick one walk to be your big one. Add 5 minutes each week until it is 60 mins. You are now ready for a little running.



**3. Want more running?**
If you have tried the run 4 mins walk 1 min for awhile and want to do more running try this. Start with 2 mins walking 6 mins running 2 mins walking 6 mins running and so on for 32 minutes. Gradually go to 2 and 7; 2 and 8; then try 9 mins running 1 min walking. This is a very common pattern that people use to enjoy running and stay healthy. 

**2. Add Running in little bits!**
Take your walking base and pick two walks to be your faster ones. Imagine the 30 minutes as 6 sets of 5 minutes. Try running the last minute of each set; it will go like this, walk 4 mins, run 1 min, walk4 mins, run 1 min and so on. When this gets easy, make it 2 minutes of running, then three, then four. When you can run 4 min, walk 1 min stay with that for a few weeks (or forever if you want).



