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Running is a great cardio exercise, if you don't have physical limitations, you should include running in your workout program. You will burn more calories running than any other cardio exercise. First get cleared by your doctor before you start this or any program.
Get a good pair of running shoes, look online for the best running shoes, in your price range. Look for reviews by runners, and find out which ones they like the best, then get yourself a pair. Get a heart monitor, a heart monitor is the best way to check your progress and fitness. Get a wrist watch model that you can check while your running, so you can stay in the zone while your running. Focus on time in this program, not distance.
Week 1. Run 3 days, not 2 days in a row. Start out walking for 6 minutes, then jog for 1 minute, walk 6 minutes, jog 1 minute, walk 6 minutes, jog 1 minute, always walk last to cool down.
Week 2. Walk 5 minutes then jog 2 minutes, repeat 2 more times.
Week 3. Walk 3 minutes, jog 4 minutes. Repeat 3 more times.
Week 4. Walk 2 minutes, jog 5 minutes. Repeat 3 more times. If you have time go to 4 day per week for rest of program.
Week 5. Walk 2 minutes, jog 8 minutes. Repeat 2 more times.
Week 6. Walk 2 minutes, jog 9 minutes. Repeat 2 more times.
Week 7. Walk 2 minutes, jog 11 minutes. Repeat 2 more times.
Week 8. Walk 5 minutes, jog 30 minutes, walk 5 minutes.
Once you get through the 8 weeks, you should be able to walk a couple minutes to warm up, and a couple minutes to cool down, and run for time or distance now. You will have lost weight and should be feeling great.
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