Fresh Starts

WALK FIRST
If you have not been doing any cardio exercise, do three 30-minute walks a week for two to three weeks.

THEN RUN/WALK
Interspersing walk breaks into your runs let you catch your breath and lessens the impact on your joints and muscles. "Even if you've run before, and especially if you're returning from an injury, walk breaks are smart," says Jeff Galloway, an Olympian and coach to thousands of beginning runners across the country.

GO FOR TIME
Runners love miles- but don't worry about them. Running by time is easier; it de-emphasizes pace, and allows you to adjust to how you feel that day.

TAP THE POWER OF THREE
"People who do not run regularly are more likely to quit," says Galloway. So plan on running a minimum of three days a week. The reason is simple: You can only get into running shape if you do it consistently.

BUILD SLOWLY
Denise Gross, 49, took up running by walking 300 meters and running 100 on a track in her hometown of Amherst, OH. A year later she was running three continuous miles. That's how everyone should build up - slowly, consistently, and in your own time. Rush the process and you could end up sore, frustrated, or injured. So increase your running time by about 10 to 20 percent a week.

GET TO THE NINTH RUN
The end of the third week is the turning point for many new and returning runners. You're not as out of breath, and things start clicking. Make it to that ninth run, and you'll likely begin to feel running's rewards - more energy, a stronger body, and a sense of accomplishment.

ENDURANCE FIRST, SPEED SECOND
You need to be able to cover a distance before you can cover it fast. Plus, fast running puts a greater demand on your muscles, connective tissues, and cardiovascular system than jogging. So build to 20 minutes of continuous running before you work on speed.