The smoker's guide to running - Health Update

If you aren't running now, you can work up to a regular routine in only five weeks. Smokers (and those who are over 40 or who have chronic-disease risk factors) should get an okay from their doctors before starting. Train on three nonconsecutive days during each week, and for 20 to 30 minutes per session. Use a slow-to-moderate pace at the beginning, and switch to a walk whenever you feel winded.

Week 1: Just walk it.

Week 2: Alternate three minutes of walking with two minutes of running.

Week 3: Switch to two minutes of walking and three minutes of running.

Week 4: Mix one minute of walking and four minutes of running.

Week 5: Run the full 20 to 30 minutes.

COPYRIGHT 2002 Weider Publications
COPYRIGHT 2003 Gale Group