Starting on an exercise routine can be a difficult first step to take, a reason why most individuals to be unsuccessful in being consistent with it. Medical experts at the Mayo Clinic advise that people see their doctor before embarking on any exercise or weight loss routine since every individual is unique and may have medical conditions or challenges that must first be addressed. They go on to state that some heart and orthopedic medical conditions may pose dangers to individuals performing anaerobic exercise. This includes any kind of weight bearing activities. Presuming that an individual has been seen by their doctor and can move forward with activity, it is recommended to start slowly if activity has not been a regular part of their routine. Commencing slowly with a moderate speed slow jog for 20 -60 minutes, hinging on each person's condition, is an ideal starting point.

The First Weeks of Training

Walking not only increases heart rate, but it also increases blood flow to muscles and provides the beginnings of a faster metabolism. When practicing for a sports such as a marathon, start with an hour of quick walking (at a speed of about 4 to 4.5 MPH) for the beginning week with 2-minute running intervals every 5 minutes. Personal trainers also suggest interval training for losing weight. If a person has a considerate amount of weight to lose and is experiencing discomfort in their feet, the issue is likely flat feet. Seek immediate flat feet treatment from a podiatrist before continuing. Flat feet treatment that is received early in one's exercise routine can halt more severe foot conditions from occurring later.

Moving Past the Beginner's Stage

The next 2 weeks of the plan should hone in on endurance training. Getting muscles the crucial oxygen they should have during activity results in an increased ability to work out for longer time spans. Whether walking or running, the heart will learn to pump more efficiently as it begins to more efficiently pump blood and oxygen to each muscle. Next, the fourth and fifth weeks should raise the bar by running for five minutes and walking for 2 minutes. For exercisers who are still new, maintain the activity for 30 minutes; others should continue for up to 60 minutes. If foot pain develops in this stage of training, consult with a podiatrist about potential plantar fasciitis, a frequent condition among runners. These types of conditions causes painful tears and swelling in the foot tendons supporting our weight. Ask the specialist about plantar fasciitis exercises that help alleviate the problem. The best treatment is continuous therapy including exercises for plantar fasciitis.

Staying the Course Through Weeks 5 and 6

If you wish to go to a competitive level, in the final stage of conditioning for a competition, or for those who are trying to get back into shape is to jog for 10 minutes and walk for 1 minute. By now, beginners should be able to keep this pace for a full 30-40 minutes and advanced runners preparing for their competitive event should maintain this pace for 60 minutes. Whether the goal is to lose weight or increase stamina, a running routine like this will increase energy from the beginning. If foot pain continues to be a problem at this stage and treatment has already been received, try using sports orthotics. These devices not only provide support and softness for ultimate comfort, they can avoid injuries by counteracting the effects of over-pronation.