JeevanBegin with run-walk
Alternate one minute of easy jogging with one or two minutes of walking for 20 minutes. Increase the jogging time over a few weeks. You should be able to speak in short sentences while you run.
A four-week outline
- Week 1: three days, 20 minutes run-walk
- Week 2: three days, longer jogging intervals
- Week 3: three days, mostly jogging with short walk breaks
- Week 4: three days, 20 to 25 minutes continuous if it feels comfortable
Habit tips
- Pick three fixed days and leave a rest day between runs.
- Lay out your kit the night before.
- Start tiny on low-energy days: shoes on and a ten minute jog.
- Log every run, even the short ones.
- Increase gradually. Doing too much too soon causes injuries.
A challenge for it
Jeevan's Runners for Life challenge asks for a run of 1 km every day. It is short enough to start and steady enough to change you. Log your distance, and see who else is running on the leaderboard. See all challenges.
Health note: talk to a doctor before starting if you have a heart, joint or other medical condition.