Those who are brand-new to exercise might not be able to run continually for a minute. Others may already have a fitness routine and want to challenge themselves in a new way. Either way, recognize that running is a new and different stress on your body; even if your heart and lungs are in shape—say, from cycling or swimming—your musculoskeletal system needs time to catch up, Sapper says.
To assess your cardio endurance baseline, she recommends heading out for a 20- to 30-minute walk. This isn’t a casual stroll: “Walk with oomph,” she says, “like youand you can’t find the bathroom, or you’re late for your flight and you have all your luggage, trying to get to the gate.” Despite what some prepackaged, generic online plans will tell you, there’s no specific rate at which you need to do more, and no set number of weeks it will take you to get to a mile or beyond. Just go at the rate that feels right to you. “Our body is so smart; it adapts to the stress we put it under,” Sauriol says. Eventually, as your body acclimates and you keep adding challenge, you’ll keep increasing distance.
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