The most important thing early on is to get into the exercise habit. You are (hopefully) embarking on a lifelong path, so taking it slowly shouldn't be a problem.

If you haven't been doing any kind of exercise, start out by walking. Walk at a comfortable speed for 20 minutes, 4 or 5 times a week for several weeks. Then you can move onto the next stage.

Walk and run for 15 minutes or for a mile, 4 or 5 times a week. Run when you can and walk when it gets too uncomfortable. Run slowly, what counts at the moment is time, not speed. Don't try to do more, even if you feel you can. If you force the pace you may progress faster, saving a week, or you may get injured and be out for six weeks.

Walk for the first and last part of the sessions, to get your body warmed up and to ease down at the end. 

If you are already fit from another sport, such as cycling or swimming, then it is important that you go a little easier than you might want to while you are building up the miles. It is very easy to push yourself past what the connective tissues can stand at first, and hence get injured. Chuck Amsler says that going for an abbreviated bike workout before running worked well for him (good warm up too).

Last updated on May 4, 2007 by David Ardley