1. Start where you are, not where you want to be.
If you’re new to running, begin by sprinkling in running during walking workouts. This allows your body, mind, and spirit time to adapt to the demands of running. It will also enable you to cover more ground than you would by running only—which means you’ll probably burn more calories! Some guidelines:

• Always begin with a 5-minute walking warm up; finish with a cool down to bring your
  body back to reality.
• For the running segments, start with 30 seconds to 1 minute of running and follow with at
  least double the time power-walking (1 to 3 minutes, or until you catch your breath).
• Progress little by little, adding more running to the mix and doing less walking. Focus on
  going farther, not harder.
• Include no more than three runs per week. And alternate run days with rest or cross-training
  activities like cycling, swimming, and yoga. Rest and cross-training allow your body to
  adapt and recover run to run. Before you know it, you’ll be running 30 minutes at a time—
  and doing it with a smile on your face!

Click here for our Walk-to-Run Plan.

2. Test your pace.
The key to running successfully is achieving a comfortable pace. A good way to know you’re running at the right pace is by using the Talk Test. It’s simple: If you can talk while you run, your pace is right. If you’re gasping for air and can’t talk, you’re going too hard—which not only isn’t very fun but can set you up for an injury.

Running is all about enjoying yourself, getting in shape, and feeling good. Run at a pace at which you can still talk, and your running career will take off. This may mean you’ll need to walk a little more or slow your pace a bit at first, but doing so will pay off because your body will progress more quickly. Plus, it’s more fun to run at a pace that lets you gab with your girlfriends!

3. Set a goal.
There’s nothing more motivating than a good goal: it could be to run 30 minutes three times a week or even to sign up for a local 5K (3.1-mile race. The wonderful thing about participating in a race is there is a specific date and time by which you need to be ready (a great way to help you stay accountable); it motivates you to train, prepare, and try something a little outside your comfort zone. Don’t think you need to be a track star to race, either. Most 5K races these days are filled with women, men, and children out to have fun, so you’ll fit right in! Plus, you earn a great T-shirt when you reach the finish line—if you’re lucky, it’ll be a cute one.

4. Practice good form from head to toe.
Small adjustments in your running form can save you a lot of energy along the path and help you run smoother, too. Start your workout with a head-to-toe inventory.

• Head should be looking forward rather than down at the ground. Turn eyes or head
  downward when you need to check the path for obstacles, but be sure to readjust.
• Shoulders should be relaxed, with arms swinging freely at 90-degree angles (forearm
  parallel to the ground) from shoulders like a pendulum. Focus on pumping your
  elbows backward and forward only to the navel at the midline of your body. In other
  words, do not cross your arms across your body.
• Hands should be relaxed (pretend you’re holding a potato chip or something fragile);
  clenched hands or fists waste energy.
• Hips should be tilted forward slightly; this allows your legs to swing through a greater
  distance and open up your gait.
• Feet should be landing lightly and quickly over the ground. Try to avoid bouncing; you want
  to direct your energy forward, not up and down. Visualize a ceiling 2 inches above your
  head to keep you focused on moving forward. Also, your feet should be landing on the mid
  to rear part of your foot and pushing through to the toes. The shorter and quicker the stride,
  the easier running will be. It’s similar to climbing stairs: if you take shorter steps you get up
  the stairs more quickly using less energy than if you take three stairs at time and burn
  yourself out. (Think as if you are light on your feet and running or walking on eggs, not
  wanting to break the shells.)

5. Listen to your body.
Your body will work with you if you’re patient and progress gradually. It will also tell you when you’re pushing too hard too soon. Because running is a high-impact, demanding activity, it takes time for your body to adapt. If you develop aches and pains that don’t go away, take a few days off and cross-train with lower-impact activities like cycling, swimming, and yoga.

Also, your body actually grows stronger when it’s at rest, so the best strategy is to alternate workouts with rest days. This will enable your body to be stimulated by the activity and then recover.

6. Breathe right.
Running requires a lot of oxygen—and breathing is the key to getting that needed oxygen to your working muscles. Breathe through your mouth and nose, and from deep in your belly. Like dancing to the beat of a good tune, try linking your breathing tempo with your foot strikes: breathe in every 2 to 4 steps and out every 2 to 4. This technique will enable you to breathe more efficiently and get more oxygen to the working muscles. If you find yourself gasping for air, slow down; most likely, you’re at a pace that’s too challenging and your body is unable to keep up.

7. Cross-train.
Incorporating cross-training into your running program improves performance and recovery time, and decreases risk for injury. From cycling, to yoga or Pilates, to strength training, cross-training can stimulate your muscles in different ways and give your running muscles a much-needed break. Cross-training also provides a nice mental break and keeps you from getting burned out from doing the same activity over and over again. Plus, it drastically decreases your risk of injuries.

8. Shoot for an even pace.
Achieving an even pace is important when it comes to enjoying your run, but it takes practice. Mark a loop in your running area with your car or bike. Then predict what your time will be and head out the door. Keep track of the total time it takes to finish, and see how close you are to your predicted time. If you are within 1 minute, go out and celebrate. If not, keep trying—there’s another goal for you! Another fun way to learn to pace yourself is to mark off half-mile or mile increments on this same path. Or you can head to a track and practice learning how each pace feels.

You can also get a sense of your pace and effort levels by using the i-Rate Scale, which enables you to rate your exertion from 1 to 10. Most of your runs should be at the 5 to 7 level or at a pace where you are comfortable. Use the i-Rate Scale (below) to train wisely and stay in the right zone.

• 1: sitting on the couch watching Desperate Housewives
• 4 to 5: you could run all day
• 6 to 7: slightly harder, but still comfortable
• 8 to 9: challenging; we’re talking heavy breathing here
• 10: gut-wrenching hard; you can only stay at this pace for seconds

9. Track your progress.
Use a log (or your PDA, calendar, or whatever) to track your running; include time, distance, and even your mood. Look back regularly to see how far you’ve progressed.

10. Find your style, love your style.
In many ways, running is like shopping for jeans—there’s no one-size-fits-all rule. Everyone has different strengths, speeds, and styles. You may run faster than your friend, for instance, or she may cruise by you. So don’t feel bad if you see someone who’s faster, thinner, or more agile. Most likely, someone else is looking at you and wishing they could be running just like you, too. Focus on your running career and where your footsteps are taking you.