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Even if you've never run a step, you can build up to 30 straight minutes within 6 weeks! Smart Running Routine: Beginners Just starting? Try this! Don't worry if you've never put on a pair of running shoes. This program will get you up and running for at least 30 minutes straight in just six weeks, says Zika Palmer, an elite marathoner, exercise physiologist, and cofounder of ZAP Fitness in Blowing Rock, North Carolina. For each run, aim for a rate of perceived exertion (RPE) that feels like a 5 or 6 on a scale of 1 to 10 so...

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