A running program that fits your stride

The best-laid resolutions to get fit can quickly crumble with no plan in place and no budget for a personal trainer. Don't worry -- we asked fitness experts to map out monthlong strategies to jump-start running, cycling, swimming and strength-training programs designed to remove the confusion and intimidation many feel. We kick off this four-week series with a running program courtesy of Andrew Lockton ( www.andrewlockton.com), a professional triathlete, private running and triathlon coach, and track coach for the L.A. Leggers running club ( www.laleggers.org).

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Week 1

The main goal is to establish a routine, Lockton says -- so set a time to run and hit the ground. "The key is making this a part of everyday life."

That means determining the best time to run every day -- mornings before work, in the middle of the day, or in the evening -- without making excuses about having to take the dog for a walk or needing to pick up dinner on the way home.

Getting into that routine is key, he adds, because it tamps down the desire to put it off. "You shouldn't be making a decision about what you're going to do each time," he says. "You've already decided, so just keep it going."

Don't worry too much about distance in the very beginning -- just run, and do it consistently. But ideally, strive for covering three miles five to six days a week via running, walking, or a combination of the two (if you're skipping two days, don't make them consecutive -- it's too easy to fall off the wagon). While that may seem daunting, it can be worked up to gradually. "The key isn't so much pushing yourself really hard," Lockton says, "but getting into a pattern and covering that distance."

Run on whatever terrain is available -- track, sidewalk or dirt road. But save the treadmill for emergencies only -- Lockton isn't a fan of the machines because the biomechanics of running on a moving surface are different from running on a stationary one. Most of your running will be done outside, so get used to that.

There are various schools of thought on stretching. Lockton advises to do some light stretching after a run when the body is warmed up, but never before. When you start running, begin at a pace that's about a minute or two slower than your usual speed to warm up the body and prepare it for the work ahead.