If you have wished you could be a runner but have gotten overwhelmed everytime you tried to take it up, you will benefit from these painless methods of building up to running. Most wanna-be runners give up because they push too hard on the first few workouts, frustrating themselves. The best way to evolve from walking to running is to gradually run more and walk less so that the exercise sessions are never too difficult. It’ll take time and perseverance, but eventually you’ll get there.

Use a stopwatch to become a runner. This is the most cost effective way to ease your way into running. When working out, start out by walking to warm up. Next increase your pace until you are running at a comfortable pace, running until you feel it getting to be too difficult to be enjoyable. Pay attention to how long you were able to run while feeling comfortable. Don’t be discouraged if it’s as little as 30 seconds. Reduce your pace to a walk and catch your breath for double the time you were able to run and enjoy it. Keep timing yourself as you walk and run, making sure you walk double the time you spend running. As you progress through workouts, you’ll want to reduce the amount of time you spend walking such that you walk an equal amount of time as you run, and then half the time you run, and eventually cut walking out altogether.

Use a heart rate monitor to become a runner. The heart rate monitor will help you adjust your exertion level such that it’s never too much for you, but is challenging enough. Take the time to figure out what your fat burning heart rate zone is, and then start your exercise session by walking. After you warm up, switch into running, keeping an eye on your heart rate monitor to determine what level of exertion puts you into the upper end of your fat burning range. Once you hit the upper end of your fat burning zone, slow to a walk, allowing yourself to recover until your heart rate dips down under the fat burning zone. Then run untll your heart rate peaks, and then walk again, keeping up this pattern so you’ll have a challenging but managable workout. After several workouts like this, you’ll discover you can run the entire time, but still be in your fat burning zone.

These methods may not be the fastest ways to become a runner, but they are the least painful and are easy to stick with.

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