How to Ease into Running

beginner runningBy transitioning from walking to running, you’ll be burning twice as much calorie.

However, shifting from walking to running as your form of exercise is not as easy it sounds. You have to ease into your new exercise routine to prevent pain and injury. offers the following steps on how to ease from walking to running.

Getting started

Start each of your running session with a 3-5 minute warm-up walk.

Weeks 1-3

After warming up, run for 30-seconds to 2 minutes. Repeat this for a total of three minutes. If you’re not so much into keeping track of time, take this approach: run until you’re tired; walk until you’re bored.

Weeks 4-6

Alternate 3-minute stretches of walking and running for a total of 30 minutes. If the 3-minute stretches leave you out of breath, cut the intervals to 1 ½ minutes, then gradually build up your time.

Weeks 7-9

Alternate 4-5 minute running stretches with 1-2 minutes of walking. Repeat for a total of 30 minutes.

Weeks 10-12

Run for 8-10 minutes, and then walk for 1-2 minutes. Repeat for a total of 30 minutes. Or you can run for a mile, then walk for 2 minutes.

Weeks 13 and onwards

Try running for 30 minutes straight. If you need to take a breather, go ahead. Just keep practicing. Soon you’ll be able to run without needing to take walk breaks.