Are you thinking about starting a running program? Here is a no-pain plan to get you started in a great sport that will change your life!
Running is one of the best ways to get and stay in shape. All you need is a pair of running shoes and a little stretch of road or trail. And, being such a portable sport, you can enjoy it anywhere. Some of the benefits of running include: a great way to meet new people, weight loss, increased muscle tone, increased self-esteem, increased energy levels, decreased cholesterol, and a boost to your immune system.

I have given this plan to over a dozen people in the past few years, and most of these people are still running on a daily basis. One friend has lost over 35 pounds while another has gone on to run marathons. However, you don't have to be totally obsessed to benefit from this program... just thirty minutes every day will do it.

Before you get started, there are a few prerequisites. First, you need to be able to walk non-stop for thirty minutes comfortably every day. Second, go to a running store. Do not go to a discount or department store; the sales staff are not trained to properly fit you specifically for running shoes. Specialty running stores can analyze your gait and help determine the best shoe for your feet. And remember, if your feet aren't happy, you will quit this program and go directly to McDonalds... and the rest of that story isn't very pretty! Once you have your new shoes, you are ready to start running.

The plan looks simple, and it is. Be true to yourself and don't cheat! You should repeat this workout five days per week. Take two days off for rest, but preferably no two consecutive days. Pick the two days of the week when you need the most rest or your schedule is the busiest. Follow each workout with a short stretching session and proper intake of fluids. If you are having difficulty with a particular week, do not advance to the next week. Repeat the week until you feel comfortable to move on. Also, one final note on pace: you should not go out and run as fast as possible. You should be able to hold a conversation while running and not be gasping for breath.

After you have successfully completed this program, I strongly suggest you to enter a race. I know, I know, you don't want to be competitive. You say you are just doing this for exercise. Consider running a race anyways. The atmosphere is very motivational and it allows you to accurately gauge your progress. And, there is just something exciting about running with a large group of people and making new running friends. If you are trying to choose a distance, I would recommend a 5K. The 5K is just over three miles, which is about the same distance you ran on week 10 of the Program.

Have fun and be safe!

Ten Weeks To Glory
Week 1: Walk 9 minutes, Run 1 minute. Repeat 2 times.
Week 2: Walk 8 minutes, Run 2 minutes. Repeat 2 times.
Week 3: Walk 7 minutes, Run 3 minutes. Repeat 2 times.
Week 4: Walk 6 minutes, Run 4 minutes. Repeat 2 times.
Week 5: Walk 5 minutes, Run 5 minutes. Repeat 2 times.
Week 6: Walk 4 minutes, Run 6 minutes. Repeat 2 times.
Week 7: Walk 3 minutes, Run 7 minutes. Repeat 2 times.
Week 8: Walk 2 minutes, Run 8 minutes. Repeat 2 times.
Week 9: Walk 1 minute, Run 9 minutes. Repeat 2 times.
Week 10: Run 30 minutes.
Repeat your workout 5 days each week.

Sean Hudson is a runner and cyclist of ultra-distance events as well as the occasional epic adventure. Sean is also founder of RunningPlaces.com and CyclingPlaces.com.