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9 Tips to Reach Your Fitness Goals This Year

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Increase Your Running Endurance

Take small steps to gradually build up your mileage, advises Jeff Rochford, a trainer in New York City and a certified coach for the US Track & Field Association. "A lot of people make the painful mistake of trying to do too much too soon. Your entire body needs time to adapt to the rigors of running more miles," says Rochford. His beginner-friendly plan includes running every other day to prevent injury and starting and ending each run with a five-minute brisk walk.

Weeks 1-2: Warm up, then run for 5 minutes, adding 1 minute to each run. You'll progress from 5 to 12 minutes, or about 1.25 miles (based on a 10-minute-mile pace). Cool down.

Week 3: Add 2 minutes per run, going from 14 to 20 minutes (2 miles).

Week 4: Add 3 minutes per run, going from 23 to 32 minutes (3 miles).

Weeks 5-6: Add 4 minutes per run, going from 36 to 64 minutes (6 miles).

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slattery_teresa wrote:

Lots of good information and good tips to incorporate into my fitness routine.

1/1/2014 10:44:03 PM Report Abuse
nanetteettinger wrote:

I really like what the article's author wrote about setting goals. Thank you again for the encouragement!

1/1/2014 11:20:58 AM Report Abuse
Chinchilla wrote:

Start Your Weightloss Resolution ! Hello, my name is Priscilla. An INDEPENDANT HERBALIFE DISTRIBUTOR. I am here to customize a plan for your needs and goals! You will lose weight and get healthy. OR if you wish to sign up for the Weight Loss Challenge, the last day to sign up is January 2nd. *message me for details* CONTACT ME FOR INFORMATION. I WILL BE HAPPY TO ASSIST YOU! priscilla_jarrett727@hotmail.com -Priscilla Jarrett INDEPENDANT HERBALIFE DISTRIBUTOR

12/30/2011 03:49:34 PM Report Abuse

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