The Runner’s World Start Running Plan will help you start adding short bouts of running to your regular walks. At the end of this plan, you'll be able to complete 175 minutes of exercise per week, running for about twice the amount of time that you spend walking.
So Week 1 is a gentle start out with only walking, which at the end of you will have walked for 155 minutes, or about 7.8 miles.
Training tip: To fuel up for your workout, have a piece of fruit or an energy bar about 2 hours before you lace up your shoes. An hour later, drink 8 ounces of a sports drink. The drink will ensure that you are fully hydrated, and also that you have sufficient sodium and potassium for a healthy workout.
Week 3 introduces running to the mix at a ratio of 1:4 Run/Walk. And by the end of the week I'll have completed 140 minutes of exercise and gone about 8.5 miles. So the increase is not really that great, only now I'm interspersing my walking with short bits of running. This is getting real!!!
Training tip: Hold your arms comfortably at your sides while running, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forward and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.
Week 2, yet again, is only walking, only this time for a little bit longer. By the end of the week I'll have walked for a total of 165 minutes and gone about 8.25 miles.
Training Tip: You can’t cram your way to optimal hydration. Instead, remain vigilant and sip on fluids and consume water-rich foods throughout the day. Your urine should be light yellow. If it’s more like apple juice, you’re dehydrated, and if it’s clear, you’re drinking too much water and should ease up. After your first pee test, wait a couple of hours and try the test again to determine your hydration status.
Week 4 ups the ratio of running to walking to 1:3. Increasing only slightly, but enough to be noticeable. By the end of the week I will have gone for 155 minutes and a total of 10 miles. Now we're talking.
Training tip: In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Expect to run slower in particularly hot, humid weather, and take more walking breaks as necessary. Run in the early morning or late evening if you can.