• Warm up with a slow jog for 10 to 15 minutes, then repeat this pattern three to four times: two minutes at a hard effort followed by four minutes easy running or walking to recover. Finish with a 10 minute jog or walk to cool down.
• First jog for 10 minutes to warm up. Then run a hilly course outdoors for 20 minutes. Choose hills that take three to four minutes to run up, and focus on your form. Shorten your stride, pump up your arms, and don’t let your upper body slump. And, jog or walk for 10 minutes to cool down.
• During the first week, run at a slow, conversational pace for 40 minutes. Add five minutes to the run each week until you reach 60 minutes. If you are new to running, power walk for two minutes every five to eight minutes to increase your distance comfortably with less risk of injury.

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