Home -> The Library -> Questions & Answers -> Taking Up Running         Q. I'm a 20 year old guy who would like to get rid of some fat. I'm planning on taking up running. How much should I run every week and how should I start up?         Running is definitely good exercise. I would recommend that you start off slowly with it. Here are some tips on how to begin. Start by doing some low intensity interval running. Run the distance between two telephone poles then walk to the next one, run to the next, walk the next, etc. This type of interval training can also be done using time intervals, e.g. run for 3 minutes, walk for 1 minute. Begin with a fairly short distance. Don't try and do a marathon all at once because then you'll be too sore to do it again! Do this for the first few sessions until you get your lungs and legs used to running then gradually phase out the walking. When you can run a slow, steady pace for about 15 minutes straight, then you can start increasing the distance you are running each session. Increase gradually! I would start off with 2 or 3 sessions a week, making sure you have at least one day off in between. Also, make sure you have a good pair of running shoes. It can make a huge difference!   Metabolic Surge - Rapid Fat Loss Lose the Fat and Keep the Muscle!   Get a free sample of Metabolic Surge now!    Learn how to use proper training and nutrition   to lose bodyfat while keeping and even   building muscle mass.    This free course will give you programs,    training techniques, supplement information,   exercise technique and more! Your E-Mail: