Starting to run

Start with short run-walk sessions 3 times a week and build up over 8 to 10 weeks. Finish each feeling you could do more.

• Week 1: after 5 minutes of brisk walking, alternate 1 minute of running and 2 minutes of walking, 6 to 8 times.
• Each week, run a little longer and walk a little less, until you can run 20 to 30 minutes without stopping.
• Run slowly enough to talk: being out of breath means too fast.
• Leave a day between runs: your heart and lungs adapt faster than your tendons and bones.
• Some muscle soreness is normal at first; sharp or lasting pain is not.

With a heart condition, chest pain or dizziness, see a doctor before you start.