When you feel ready to introduce running into your routine, try intervals. Three nonconsecutive days a week, aim to spend a 20- to 30-minute training session alternating between walking and running, Norris says. A good rule of thumb for beginners: walk for one minute, run for one minute, and repeat.
If that's too challenging, try walking for two minutes and running for 30 seconds for a total of 10 minutes and building from there, says Victoria Sekely, DPT, CSCS, a physical therapist and USATF Level 1 and RRCA-certified run coach. "Slowly introducing running in this way is easier on the musculoskeletal system, and when you're just beginning, running 30 minutes straight will feel really hard," Norris adds. "Walking breaks will make [the training session] feel easier."
While running, you should feel like you could carry on a conversation but talking is just slightly difficult, Norris says. As you build up cardiovascular fitness, the one-minute running interval may feel less exhausting. At that point, you might increase the running interval length, she suggests. "I would say a goal would be to finish your first couple of runs feeling like you could have kept going if you had to," Sekely adds.
