Starting on an exercise routine can be a difficult first step to take, a reason why many people to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic suggest seeing a doctor before starting any exercise or weight loss routine because every individual is unique and may have medical conditions or challenges that must first be addressed. They go on to state that some heart conditions or bone issues may pose dangers to people participating in anaerobic exercise. This includes any style of weight bearing activities. Presuming that an individual has been cleared by their physician for exercise and weight loss, it is advised to begin slowly if they have not been exercising regularly. Beginning slowly with a moderate speed slow jog for 20 -60 minutes, contingent on each individual’s conditioning level, is an ideal starting point.

The First Weeks of Training

Walking not only increases heart rate, but it also increases blood flow to muscles and provides the start of a higher metabolism. When practicing for an athletic event such as a marathon, start with 60 minutes of quick walking (at a rate of about 4 to 4.5 MPH) for week 1 with 2-minute running intervals every 5 minutes. Personal trainers also suggest interval training for losing weight. If an individual has a significant amount of excess pounds to lose and is experiencing discomfort in their feet, the problem is probably flat feet. See a foot doctor for a professional opinion and treatment before exercising again. Treatment for flat feet that is received early in one’s exercise routine can prevent more severe foot conditions from occurring later.

Meeting the Challenges of Weeks 2 Through 5 Head On

The next 2 weeks of the plan should hone in on endurance training. Providing your muscles with the essential oxygen they require during activity can be attributed to an increased ability to work out for longer time spans. Whether briskly jogging or otherwise, the heart will adjust the way it pumps as it starts to more efficiently pump blood and oxygen to each muscle. For weeks 4 and 5, interval training should increase by running for five minutes and walking for two minutes. For exercisers who are still new, keep up the activity for 30 minutes; advanced-level runners should continue for up to 60 minutes. If foot pain develops in this stage of training, make an appointment with a physician about potential plantar fasciitis, a widespread condition among runners. These types of conditions cause swelling and ripping in the foot tendons supporting our weight. Ask the podiatrist about plantar fasciitis exercises that heal the condition. The best treatment is regular therapy including exercises for plantar fasciitis.

The Final Weeks Reap the Biggest Rewards

If you get enthusiastic and decide to go to the next level, in the final stage of getting ready for an athletic event, or for those who are concerned with fitness is to run for 10 minutes and walk for 1 minute. Beginners can now be considered as intermediate runners and should continue for 30-40 minutes whereas advanced-level athletes should do this for sixty minutes. Whether the goal is to lose weight or increase staying power, a running routine like this will increase energy from the very beginning. If foot pain continues to be a problem at this stage and treatment has already been sought, try using running arch supports. These devices not only give support and softness for superior comfort, they can avoid injuries by counteracting the effects of overpronation.