The Benefits of Running
Running burns more calories per minute than almost any other exercise. It strengthens bones, improves cardiovascular health, reduces stress, and builds mental toughness.
Before You Start
Invest in proper running shoes — visit a specialty store for gait analysis. Choose moisture-wicking clothing. Start on flat, soft surfaces like grass or trails.
The 8-Week Plan
Weeks 1-2: Run 1 min, walk 2 min. Repeat 8 times.
Weeks 3-4: Run 2 min, walk 1 min. Repeat 8 times.
Weeks 5-6: Run 5 min, walk 1 min. Repeat 4 times.
Weeks 7-8: Run 10 min, walk 1 min. Repeat 3 times, then run continuously.
Common Beginner Mistakes
Running too fast, too soon causes 70% of running injuries. Follow the 10% rule: never increase weekly mileage by more than 10%. Always warm up and cool down.
