Hello friends, I know that you want to start but question is ” how to start initially “. If you have been inactive for a long time, gradually get back in to shape by walking regularly,perhaps every other day. Do so for about two weeks, and then start including short jogs in your walks.
For example, you may walk for 5 minutes, jog for 1 or 2 minutes and then repeat this several times. You can use a more conservative walk – jog ratio if you like it, such as 7-2 or a seven minutes walk followed by two minutes jog. It is important not to overexert. Remember to jog only for as long as is comfortable. If you can not talk normally while jogging, you are probably overdoing it. The key is to gradually ease into running.
Slowly but progressively increase the jogging part in your walks until your jogging time becomes twice as long as your walking time. This means, in 30 minutes workout you can jog for 20 minutes and walk for a total of 10 minutes. Continue to further increase your jogging part until you eliminate your walking part completely. And you can jog for 30 minutes straight. When you can do this, you are ready to 5 km training program. This way will help you to increase your stamina and help to get your habit to run.
Thank you for reading.