What is the best method to becoming a runner?

[CRSunrise]

I would like to start running for exercise, but every time I've tried, I last maybe a tenth of a mile, if I'm lucky. When I stop, I'm short of breath, and my chest is heaving. I know it's because I'm out of shape, so I need to know what to do for this.

[WavyDavey · Accepted solution]

It's all a matter of taking small steps of progress along the way. I recommend this program to get you started. Don't be afraid to repeat any of the workouts before proceeding to the next one.

[SunsetRunner]

In the beginning, I couldn't run 100m. I found that spinning helped me a lot to improve my running. I started with the brisk walk and spinning. Gradually, I went into the jog and then proper run. I think spinning was extremely valuable to get myself prepared for running.

[lavabelle]

A combination of walking/running is definitely the best way to get into running. You don't even need to follow any plan....just walk until it feels easy, then start to jog for a few minutes, then go back to walking, when that becomes easy...add progressively more running, only add more running once you have adapted (your body tells you...running becomes easier and you don't feel so tired). After a while, you are doing less walking and more running 🙂

[Dominique]

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@lavabelle wrote:

A combination of walking/running is definitely the best way to get into running. You don't even need to follow any plan....

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I agree with both suggested approaches: the one suggested above (informal) and the more formal one (C25K plan) suggested by @WavyDavey. The first one worked well for me, took me about 5 months to be able to jog/run non-stop for 1+ hour. I lost about 10 kg in the process, though I’m not sure which was the chicken and which was the egg. 

[AdamMSC]

Walk and jog/run based on time. Don't worry about how far or fast you go in the beginning; just try to increase the time slowly. Your muscles and joints need to be able to adapt to the stress that you are putting on your body.