Running is for all levels!

Running is only for the very fit? Hardly! For decades, scientists have been gathering research that proves running does more good than harm. It doesn't damage knees and actually increases your chances of staying active as you get older. It's also effective for weight loss, strong bones, and mental sharpness — at any age!

It's also effective for weight loss, strong bones, and mental sharpness--at any age! In fact, a new study shows it provides an extra 70% reduction in risk of stroke and diabetes--on top of the improvement you'd get from walking for exercise. And women like Pam Brantley tell us running was the breakthrough that finally busted their weight loss
plateaus. Try our easy plan to safely get you up to speed and running 3 miles straight at any fitness level.



Here's How!



YOU NEED running shoes. Other types aren't designed to handle the increased impact.



YOU'LL DO running workouts, alternated with walking and cross-training to work different muscles, condition your body for higher impact, and prevent injury.



Run 3x/WEEK

Run the given distance (see chart on next page), taking walking breaks as needed. If you can run only 15 to 30 seconds at a time to start, that's okay. Stop before you're out of breath, walk until you've recovered, and then return to running. Gradually you'll be able to go longer, until, after 6 weeks, you can cover a full 3 miles without walking. (You don't have to be able to run the entire distance to progress each week.)


Cross-train 1x/WEEK

Incorporating different types of workouts helps beat boredom and prevents injury by exercising different muscles. Try swimming to beat the heat and tone your upper body, yoga to stretch and relax your muscles, or cycling to give your legs a break from impact.



Walk 1x/WEEK

This is your easy exercise day, designed to get your blood flowing and loosen up your muscles. Walk at a pace that allows you to chat with a friend.