The Chinese have a saying that a journey of a thousand miles begins with the first step. That is especially true of distance running.

1. Set Yourself A Goal

Set yourself a goal, even if it is just to the end of the block. Run this distance and do not stop for any reason. Speed is not important, run at a speed that you can finish that specific distance. Never get in the habit of stopping. Knowing the speed you can finish with out stopping is the first secret of distance running. Finish first, and the speed will gradually come in time.

2. Increase Gradually

After you have run your first goal for a week or as you are able, increase it by a small amount. But only enough so you can always finish it without stopping. That is always the most important thing. So the second rule is always increase by small increments but consistently improve. The Japanese call this "kaisen" or constant improvement by small increments.

3. Be Consistent

The key is consistency. As Denise Austin says "keep trying because you are worth it!"
You will find after you start running that it is easy for daily things in your life to get the way of your running time. One thing, which helps, is always run at the same time each day and choose that time so that nothing will get in the way. You will always be glad you ran this day. Even if it is hard to get started remember how you good you feel when you are done.

• 1. Pick your distance even it just down to the corner
• 2. Run this same distance every day at the same time
• 3. Increase this distance every week until you get to your chosen race distance

If you cannot run at all or because of weight or it is too hard on your body to run, walk but apply the same principles. Walk a block the first week without stopping and two blocks the second week. Doing something is always better than doing nothing.

A 10k is ten kilometers or 6.2 miles and a 5k is half of that. In order to measure your 10k or 5k navagate your computer to http://www.usatf.org/routes/map/ this is great for planning your running course now that you are a runner.

Anyone who follows these steps can be a runner. It is just a matter of doing it, so lets lace up our shoes and get out on the road to a better more healthy, productive life. But first read these 3 simple steps to get started running.