From Diana Davila,
Your Guide to Martial Arts.
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For many people, running seems impossible. Whether the problem is endurance, leg strength, foot pain, boredom or just frustration, some people just give up on one of the best methods of cardio because it seems like they will never be able to run long enough or fast enough to get a decent workout.

This doesn't have to be true! With a little dedication and patience, this simple, easy to follow workout will have even the most cardio-phobic person looking forward to getting on the treadmill.

You will need a treadmill that allows you to adjust your speed for this workout. Total Time - 15 minutes.

• Start off by walking at 3.0 (3 mph) for 3 minutes.
• Increase the speed to 3.5 and jog for 3 minutes. The key to jogging at low speeds is to maintain an even, gentle rythym.
• Increase the speed to 4.0 and jog for 3 minutes.
• Increase the speed to 5.0 and jog a little faster now for 3 minutes.
• Depending on how strong you feel, increase the speed to either 5.5 or 6.0 and jog for 3 minutes.
• Finish off by walking at 3.0 for as long as you need to catch your breath and cool down a bit.

Congratulations! This is the first step towards changing your thinking towards running. For many people, trying this workout for the first time is like a wake up call, alerting them to the fact that even they can run, when they previously thought it was impossible. For others, while this workout still might be challenging, it enables them to have a realistic goal to shoot for, and motivates them to keep trying to improve their running ability. For those who can complete this running program and want a greater challenge, try my 45 minute cardio challenge.