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Photo: lululemon athletica / Flickr

Running does wonders for your mind, body and soul. This is what we often hear from seasoned runners but for novices, it’s often hard to get started. The trick with running is to follow a recommended plan, take it slowly and stick with it. You’ll be amazed at how quickly you’ll progress. Besides the benefits of improved health and fitness, weight loss and general well-being, becoming a runner takes you places. You get to explore new territory and boost your self-esteem as you do so.

There’s nothing quite like accomplishing something that seemed impossible at first. Here is a five-week running programme that will have you putting on your running shoes three times a week to begin with.

First week

1^st day: walk three minutes, jog one minute, repeat five times

2^nd day: walk three minutes, jog one minute, repeat six times

3^rd day: walk three minutes, jog two minutes, repeat six times

Second week

1^st day: walk two minutes, jog two minutes, repeat eight times

2^nd day: walk two minutes, jog five minutes, repeat three times

3^rd day: walk one minute, jog three minutes, repeat six times

Third week

1^st day: walk one minute, jog four minutes, repeat six times

2^nd day: walk three minutes, jog ten minutes, repeat twice

3^rd day: walk one minute, jog five minutes, repeat five times

4^th day: walk three minutes, jog ten minutes, repeat twice

Fourth week

1^st day: walk one minute, jog eight minutes, repeat three times

2^nd day: walk two minutes, jog ten minutes, repeat three times

3^rd day: walk one minute, jog ten minutes, repeat three times

4^th day: jog twenty minutes, walk three minutes, jog eight minutes

Final week

1^st day: run fifteen minutes, walk two minutes, run fifteen minutes

2^nd day: walk one minute, run ten minutes, repeat three times

3^rd day: run for twenty minutes

4^th day: run for thirty minutes or until you reach 5 km

Once you start running, you’ll start paying more attention to what you eat and drink. You’ll also sleep better and add years to your life. If running 5 km is something you’ve always wished to do, don’t waste another day. After all, as Goethe said, ‘Whatever you can do or dream you can, begin it. Begin it now.’

Running tips:

• Have your health checked before you start
• Buy the correct running shoes
• Take it slowly and take rest days to reduce the risk of injury
• Build stamina before you focus on speed
• Run with a buddy or join an on-line forum – see Cool Running forums Runner’s World forums About.com runner’s forums
• Warm up before and after your runs
• Keep your body loose and drink lots of water
• Sign up for a 5 km race

And, finally, keep on running!

Tags: exercise, running, weight loss