How to Start a Running Program

You see them on the side of the road – effortlessly jogging at a comfortable pace – and you wonder, how do they do it?

If you hate running, it might be because you never properly began a running program.

“Often times, people get motivated to start a running program and jump into it without giving their body a chance to ‘learn’ this new exercise,” says Jim Henry, RD, LDN, registered dietitian with the Penn Metabolic and Bariatric Surgery Program. “They get out of breath, strain something or get hurt, and get frustrated and quit without ever really giving it a chance.”

Running can be a great way to burn calories, but it’s also the perfect activity to help you set weight loss goals.

“Training to run a 5K can be very inspiring and motivating,” says Henry. “Plus, running is very communal because it’s an activity people can do as a group, motivating each other to get to the finish line.”

Before You Hit the Road Running

The key to beginning a running program involves a lot of… walking. If you are new to any type of physical activity, it’s a good idea to start slowly. In fact, a beginning running program is really a walk/jog program. The idea is to train your body to run a little at a time so by the end of the program, you are running 30 to 35 minutes, or approximately a 5K without stopping.

It’s also important to wear the proper shoes fit for your body.

“I tell people to find a reputable running shoe store to get their shoes. Many times, the sales people are runners themselves,” says Henry. “It’s important to find a shoe that fits well, provides ample cushioning and has the right amount of support.”

Ready, Set, Run

After you’ve gotten the “okay” from your physician, start your walk/jog program three times a week.

You might like the “Couch to 5K” program, a beginner’s running program from Cool Running.  The schedule can help your body love to run.

Week One
Run 1: 5-minute warm up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Run 2: 5-minute warm up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Run 3: 5-minute warm up walk, then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week Two
Run 1: 5-minute warm up walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Run 2: 5-minute warm up walk, then alternate 90seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Run 3: 5-minute warm up walk, then alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.

Week Three
Run 1: 5-minute warm up walk, then two repetitions of the following:

• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Run 2: 5-minute warm up walk, then two repetitions of the following:

• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Run 3: 5-minute warm up walk, then 2 repetitions of the following:

• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Week Four
Run 1: 5-minute warm up walk, then:

• Jog 3 minutes
• Walk 90 seconds
• Jog 3 minutes
• Walk 2 ½ minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Run 2: 5-minute warm up walk, then:

• Jog 3 minutes Walk 90 seconds
• Jog 3 minutes
• Walk 2 ½ minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Run 3: 5-minute warm up walk, then:

• Jog 3 minutes
• Walk 90 seconds
• Jog 3 minutes
• Walk 2 ½ minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Week Five
Run 1: 5-minute warm up walk, then:

• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes

Run 2: 5-minute warm up walk, then:

• Jog 8 minutes
• Walk 5 minutes
• Jog 8 minutes

Run 3: 5-minute warm up walk, then:

• Jog 2 miles, or 20 minutes, with no walking

Week Six
Run 1: 5-minute warm up walk, then:

• Jog 5 minutes
• Walk 3 minutes
• Jog 8 minutes
• Walk 3 minutes
• Jog 5 minutes

Run 2: 5-minute warm up walk, then:

• Jog 10 minutes
• Walk 3 minutes
• Jog 10 minutes

Run 3: 5-minute warm up walk, then:

• Jog 2 ¼ miles, or 22 minutes, with no walking

Week Seven
All runs: 5-minute warm up walk, then jog 25 minutes

Week Eight
All runs: 5-minute warm up walk, then jog 28 minutes

Week Nine
All runs: 5-minute warm up walk, then jog 30 minutes

Congratulations! You did it!


Penn Medicine can help you lose weight with weight-loss surgery. Find more about weight-loss surgery at Penn at one of these free, information sessions.