Skip Nav
Healthy Eating Tips
Why Your Freezer Is Your Best Weight-Loss Tool
How Runners Prevent Heel Blisters
Beginner Fitness Tips
Someone Finally Explains What That Extra Set of Shoelace Holes Is For
Are Evening Workouts Good For You?
Beginner Fitness Tips
5 Reasons Working Out at Night Will Change Your Life

Cardio Workout Beginner Treadmill

This Is the Best Running Workout For Newbies

If you're new to running, I'm a firm believer in easing into your relationship with running to give your body time to adjust to the physical demands — you don't want to get so sore that you never want to run again. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. Here's a 40-minute walking/running workout perfect for beginners — or for seasoned runners in the mood for a lighter workout.

Click here for a printable version of this workout. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints, which can be a common problem for new runners. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just might get hooked on running.

From Our Partners
How Does Orangetheory Fitness Work?
Best Lululemon Leggings
Best Cardio Machine For Weight Loss
How Barre Can Help You Run Better
30-Minute Cardio and Strength-Training Workouts
Best Strength Training For Runners
Cardio Exercises For Women
Adidas UltraBoost Review
Demi Lovato Workout Routine
Is It Hard to Run Every Day?
Personal Essay on Getting in Shape For Your Wedding
Tips For Running Faster
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds