Running is the most intense workout you can do to burn fat, lose weight and improve endurance. But like anything else, you must start slow and build your way up.

First, you’ll need to find someplace safe and convenient to run — a trail, your neighborhood or a treadmill is fine. Second, you’ll need comfortable running shoes, water, a stop watch and, if possible, a heart-rate monitor. Finally, new research shows you should run on your toes, not your entire foot because it’s easier on joints.

This is a 10-week program to help you run for at least 35-40 minutes, but depending on your fitness level, it may take longer. You’ll train three or four days a week.

Week 1: Warm up with a 10-minute walk, then walk briskly for 20 minutes before cooling down with a 10-minute walk and a stretch. Time yourself to see how long the workout takes.

Week 2: Do the same thing as Week 1, but with a 30-minute brisk walk.

Week 3: Warm up with a 10-minute walk. Walk briskly for five minutes, then run for three minutes. Do this three times. Cool down with a 10-minute walk and a stretch.

Week 4: Warm up with a five-minute walk. Walk briskly for five minutes, then run for five minutes. Do this three times. Cool down with a five-minute walk and a stretch.

Week 5: Warm up with a five-minute walk. Walk briskly for 10 minutes, then run for five minutes. Do this twice. Cool down with a five-minute walk and a stretch.

Week 6: Warm up with a five-minute walk. Run slowly for 15 minutes, then walk briskly for three. Run for 15 minutes again, then walk briskly for five. Cool down with a five-minute walk and a stretch. At this point, you should be able to complete between two and two-and-a-half miles.

Week 7: Warm up with a five-minute walk. Run slowly for 20 minutes, then walk briskly for three. Run for 15 minutes. Cool down with a five-minute walk and a stretch.

Week 8: Warm up with a five-minute walk. Run for 30 minutes (and keep track of the time and distance). Cool down with a five-minute walk and a stretch.

Week 9: Warm up with a brisk, 10-minute walk. You’ll be running two miles. Try to run the first in 15 minutes and the second in 12. Cool down with an eight-minute walk and a stretch.

Week 10: Warm up with a five-minute walk. You’ll be running two-and-a-half miles. Try to run the first in 15 minutes, the second in 12 and the final half in 10. Cool down with a five-minute walk and a stretch.

Sail Abdul is an NSPA-certified trainer at the Merritt Athletic Club in Canton. His column appears Tuesdays. Contact him at ptbysail@gmail.com.

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