You’re ready to start working out and courts, balls, rackets, or weights just aren’t your style. How about running?

Running is one of the most effective, time-efficient workouts around, but if you get off on the wrong foot, it’s hard to stay motivated and it can be easy to get discouraged. Starting and sticking with a running program doesn’t have to be difficult. It’s simply a matter of doing the right things at the right time.

Step by Step

First things first: Consult with your doctor

To determine whether running is appropriate for you. Individuals who should probably bypass running in favor of walking include those with orthopedic or heart problems or those who are currently considered obese (walking is fine)

Good Shoes

Nothing can derail a running program faster than sore feet or knee pain. Though they often carry a hefty price tag, properly fitting running shoes can help prevent shin splints, blisters, sore muscles, and sore joints.

Look for lightweight shoes that breathe well and offer good arch and ankle support. You may need to consider visiting a running store or talking to a qualified professional about choosing the right footwear for your foot.

Aside from comfortable clothing, little else is required.

Head out!

Once you’re suited up, simply head out your front door or take a drive to a nearby park. Grass, running tracks, or dirt surfaces are more forgiving on your joints than tarred roads and concrete. If you run on trails, be aware of loose rocks, gaps, and tree roots that could twist your ankle.

Above all—safety first! Be sure to run where it is safe, well lit, and out of the way of traffic.

Check out this simple 12-week running plan below:

The following table offers a sample program for those who are less fit and may be adapted for those who have been exercising aerobically for some time.

Get in Motion

Running may seem like a natural motion. Everyone has their own style, but there are a few things you can do to run more efficiently and comfortably:

Final Tip

The best way to halt a running program in its tracks is to do too much too soon. So you want to go at a pace and progressing that is challenging but enjoyable. A minimum of 20 to 30 minutes, three days per week (with days off in between) at an intensity of 5 - 7 over 10 is recommended, but you can manipulate to suit your individual needs or goals.

Here are final things to keep in mind:

• Take time to warm up and cool down.

• Spend additional time stretching after your cool-down to minimize injury and muscle soreness.

• Select an intensity at which conversing continuously out loud for 30 seconds proves challenging, but not too difficult.

• Listen to your body. Reduce your intensity, duration, and/or exercise frequency when experiencing muscle soreness.

• Follow a strength-training program on alternate days to balance your training program.

• Increase mileage by no more than 10% per week.

Like any activity, running isn’t for everybody. If you don’t enjoy it, don’t do it. But if you do, take your time, progress slowly, and allow your muscles to adapt to it.