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Easy Steps to Exercise with Running

Updated on June 23, 2011

One of the most favorite forms of daily exercise is running. If you are a true beginner, and cannot run for ten minutes, you should start out with a run/walk program. Regular exercise with running you will have more energy and you will decrease your chances of getting cancer or decrease getting a heart disease. Especially you will sleep better, feel more rested, to burn extra calories and you will lose weight.

It takes time to build up the endurance to run for even a short period of time, Don't let your fears or anxieties about running stop you, even if you've been walking, cycling or doing other activities. Don't give up! There's a way to become a runner without killing yourself if you're patient and follow these easy steps.


Prepare your self

The Shoes

It’s really important to us proper shoes. Running doesn’t require much investment in gear and accessories, but you have to have a good pair of running shoes. If you have an old pair of running or walking shoes that the right ones for your feet, take them with you.

The Clothes

A simple pair of shorts and a tee shirt will make fine. Most runners opt for running shorts, which generally have a split leg, built-in underwear and a nifty key pocket.

Set Your Goals

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems best for you to keep track of.

If you go with the time option, start walking for an amount of time that feels easy anywhere from 10 to 30 minutes. Once you can walk for 30 minutes easily, sprinkle one to two minute running intervals into your walking. As time goes on, make the running intervals longer, until you are running for 30 minutes straight. You can run anywhere that’s healthy and pleasant.

If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not great to have the distances absolutely exact.

Run / Walk Programs

Here’s a sample of a run/walk program at, which has worked out for me.

Week 1: 1 minute Run, 4 minutes Walk Repeat this 6 times for a total of 30 minutes

Week 2: 1 minute Run, 3 minutes Walk Repeat this 7 times for a total of 28 minutes

Week 3: 2 minutes Run, 3 minutes Walk Repeat this 6 times for a total of 30 minutes

Week 4: 2 minutes Run, 2 minutes Walk Repeat this 7 times for a total of 28 minutes

Week 5: 3 minutes Run, 3 minutes Walk Repeat this 5 times for a total of 30 minutes

Week 6: 3 minutes Run, 2 minutes Walk Repeat this 6 times for a total of 30 minutes

Week 7: 3 minutes Run, 1 minute Walk Repeat this 7 times for a total of 28 minutes

Week 8: 4 minutes Run, 2 minutes Walk Repeat this 5 times for a total of 30 minutes

Week 9: 4 minutes Run, 1 minute Walk Repeat this 6 times for a total of 30 minutes

If you have to skip a running minute or two early on, do so. Just walk briskly and catch your breath. Don’t be religious about this. Make it work for you.



Exercise is incredibly important. Everyone needs to exercise daily. Even if it is just for a few minutes each day, exercise can improve how your mind and body works. When you start begin running, you need to do it slowly so that you can build up your stamina.

In the beginning, you will have a lot of questions and want to share your progress with others. An online forum is perfect for that. Join a forum or two, read as much as you can, present yourself, send your questions, send your weekly progress, and advance from the experience of others.


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    • daravuthz profile imageAUTHOR


      7 years ago from Cambodia

      Hi GmaGoldie, Thanks for stopping by and shared your thought about this hub. Love and Peace.

    • GmaGoldie profile image

      Kelly Kline Burnett 

      7 years ago from Madison, Wisconsin


      I love exercise but running has not been on my list - until now. You outlined a simple program that I will have to try.

      One "barefoot" runner suggested running in water shoes and once the snow is gone, I will try this. I love the public lakefront pathway but running with structured shoes has been trying so I am ready and willing to try something new.

      I enjoyed your encouragement and the plan you laid out was ideal.

      Great Hub!

    • daravuthz profile imageAUTHOR


      7 years ago from Cambodia

      Hi glassvisage, Thanks for coming to this hub and gave special comment. I agree with you and I hope you enjoy to read this hub. Have a good day.

    • glassvisage profile image


      7 years ago from Northern California

      I think this is a great Hub! It's very good to make sure you start with smaller goals and work up to where you want to be. And I can't emphasize how important it is to make sure you have the right footwear that accommodate any issues or irregularities you might have with your feet, otherwise you could really make them worse. Picking out shoes is something you should do with someone who knows that they're doing.


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