New to exercise and need some advice please?

I am a big proponent of the couch to 5 K running program (C25K). It's a walk to run program and its one of the best.

The C25K program slowly increases your effort over 9 weeks. It requires 30 minutes three times a week. At the end of nine weeks you should be able to run for 30 minutes and/or 3 miles. I did it and I really liked the fact that I could see each week I was making progress and I never really felt like it was too hard.

Nowadays almost every runner has an iPod or something and one of the best ways to do the couch to 5K program is with them. If you don’t have or want one I’ll talk about interval timers in the last paragraph.

There are lots of podcasts that are the C25K program that you can download to an Mp3 player. There is even a variety of music to listen to and help set your pace. Use this link http://www.c25k.com/ to view a good list of the C25K podcasts available or go to the iTunes Music store and search for “c25k”.

Another way to do it is if you have an iPhone or an iPod touch, then you can download C25K apps. Most are free or cheap. I really like the “Interval Run” app for $2. It is easy to use and is pre-programmed with the C25K and several other programs. Plus you can play your own music in the background.

http://itunes.apple.com/us/app/interval-run/id2971...

After you are done with the couch to 5k, if you like the interval running program you can do some more. There is one for an 8K, one for a 10K, and my favorite is the One Hour Runner program.

If you don’t want to bother with podcasts and Mp3 players then you’ll need a sports watch with an interval timer. You might already have one. You might check your watch’s manual. If you need to buy one, the Casio W756-1A is only about $20.

Couch to 5k

http://www.coolrunning.com/engine/2/2_3/181.shtml

run easy, when you need to walk then walk until you feel like running again, do not force yourself to run until you are exhausted.

If you are consistent and do this 5 days a week, depending on how you feel, you should be able to run in a month or so, try to cover 2 miles and when you can run two miles then start going for 3 miles twice a week.

Run how you feel, if you need a day off then take a day off, it is very important that you recover