Welcome to the Get Fit guys quick and dirty tips to slim down and shape up.

You know, I've been receiving several questions about how to run for fitness.

So in this article, you're going to learn how to take it from the sofa to the street.

In future episodes, you'll learn how to approach

events like 5Ks, 10Ks, or even a half or full marathon, but for now, it's important to understand

how to take up running safely, effectively, and injury-free. When you first begin to run,

walk-run intervals will allow you to gradually ease your body into the new form of movement.

And using this strategy can allow you to easily get to the point of running two or three continuous miles within just five to ten weeks.

Depending on your fitness levels, you should start with a total distance of one to three miles and use a three to one

walk-to-run ratio. Now, you don't need to be one of the genius listeners to math dudes

quick and dirty tips to fully understand what a ratio is. I'll tell you right now. A three-to-one

walk-run ratio would look something like this

for a two-mile workout. You would walk three minutes and then jog or run one minute before

returning to a three-minute walk and you would continue this scenario until you've traveled two

miles. You could perform such a workout three to four times per week, trying to allow a full 24 to

48 hours between sessions. After one to two weeks of this, progress to a two to one walk-to-run

ratio, with walk efforts of two to four minutes and run efforts of half that, one to two minutes.

One to two weeks later, move on to a one-to-one walk-to-run ratio,

walking and running for an equal distance of time,

and still only running a maximum of about four minutes at a time.

You can then begin to reverse the ratios

by running two minutes for each one minute of walking for one to two weeks, then

...