Get with the running program

Slowly build up stamina over the first few weeks and months. To start, run three times a week for eight weeks, beginning with sessions that involve more walking than actual running, and ending with 30 minutes of non-stop jogging.

• Your first session, run for a minute, then walk for 90 seconds and repeat the pattern eight times.
• Four weeks later, running has increased to three sets of five minutes, with three minutes of walking in between.
• At the end of week five, the training wheels come off, and you run for a full 20 minutes non-stop.