• See your doctor to get cleared for running. At first, it will be jogging or fast walking.
• Get the most comfortable running shoes you can.
• Choose a location where you feel safe and comfortable.
• Run every other day (not more often). A rest day is very important between sessions.
• Track your progress. Compete only with yourself. Increase slowly to stay motivated.

Week One

• Decide your total time (number of minutes) and how long each set will be (number of seconds). Example: I will alternate jogging for 10 seconds and walking for 10 seconds for a total of 1 minute. Adjust this to suit your current ability level. Do not overdo it. You may be very sore the first few times.

Week Two

• Increase your sets. Example: I will alternate jogging for 15 seconds and walking for 15 seconds for a total of 2 minutes.

Week Three

• Increase your sets again. Do your best to keep your jogging and walking times equal. Adjust jogging/running time, walking time, speed, and overall time to fit your improving ability.

Ongoing

• Continue every other day or least 4 times per week with rest days in between.

  Gradually increasing your sets and speed.

  If you really don't want to go one day, go anyway and just walk if you must.