I am a 27-year-old man with a height of 185 cm and a weight of 84 kg. I haven't exercised in several years, but I'm looking to start running to improve my cardiovascular health. Considering my lack of recent exercise experience, what is the best plan to start running safely and effectively?


To start running safely and effectively, considering your current fitness level, here's a guided plan based on the insights from the :

  1. Start Slowly: Begin with light activities like walking or very gentle running. Gradually increase the intensity. This approach helps adapt your body to exercise without excessive strain.

  2. Incorporate Interval Training: Once you are comfortable, integrate interval training. This could include short bursts of higher intensity running followed by a period of walking or light jogging. This method boosts your cardiovascular fitness efficiently.

  3. Diverse Workouts: Combine your running with other forms of exercise. For example, include a couple of days of weightlifting per week to build muscle and support joint health, which is crucial for runners.

  4. Gradual Progression: As you advance, increase the frequency and intensity of your runs. Consider adding more structured workouts like hill sprints or track workouts, which are great for improving endurance and strength.

  5. Monitor Your Diet: Cardiovascular training generally burns more calories than strength exercises, so ensure you adjust your calorie intake accordingly, especially as you increase the intensity of your workouts.

  6. Stay Consistent: Aim to maintain consistency in your routine while allowing your body to rest. Including low-impact activities like walking on rest days can be beneficial.

  7. Listen to Your Body: Pay attention to how your body responds. Any signs of discomfort or pain should be taken seriously to avoid injuries [1].

This plan provides a balanced approach by incorporating different types of exercises and gradually increasing the intensity, which is crucial for building up your cardiovascular fitness safely.

Fitness Training Plan

Andy and Andrew discuss a year-long fitness training plan that includes outdoor activities, weightlifting, and cardiovascular fitness. They explain why they chose certain activities and how they will transition from one phase to another.

Huberman Lab

Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series