JUST DO IT. No, its not the slogan of any sports shoe brand… I really mean it! Take advantage of whatever drives you crazy [in my case was the raging urge for a cigarette!] and just start running. NO EXPECTATIONS. No unreal goals. Just do it and go with the flow…

Try the Run-Walk Method with no expectations.

Exemple of Simple 10-Week Run-Walk Plan

Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 or how many minutes you feel comfortable with. Just try it!

  • Week 1: 2 minutes running/4 minutes walking
  • Week 2: 3 minutes running/3 minutes walking
  • Week 3: 4 minutes running/2 minutes walking
  • Week 4: 5 minutes running/3 minutes walking
  • Week 5: 7 minutes running/3 minutes walking
  • Week 6: 8 minutes running/2 minutes walking
  • Week 7: 9 minutes running/1 minute walking
  • Week 8: 13 minutes running/2 minutes walking
  • Week 9: 14 minutes running/1 minute walking
  • Week 10: Run for 30 minutes!

More information about Run-Walk Method


Attention that I’m not a health or fitness professional. I’m just sharing my experience, what worked for me and what I’ve learned in the process of stop smoking and start running. Thanks for following.