There are numerous benefits to running. Not only will running just three times a week for 20 to 40 minutes help you get your dream body (a 150-pound woman will burn over 230 calories after just 20 minutes of easy running), but you can also lower your risk for heart disease, boost your bone density, and improve muscle tone, too. Plus, all of those mood-inducing endorphins that are released as you run make running a well-known stress-reducer. Follow these four steps and you will be racking up the running miles in no time.

STEP 1: GET THE RIGHT SHOES

Compared to other sports that require major equipment (like nets, sticks, gloves and balls), running is super low-maintenance. But there is one essential item every runner needs before hitting the road – a solid pair of shoes. Running in non-running shoes will just invite injury and pain, which can take the joy out of the sport. So when searching for the perfect running shoe, go to a specialty running store where the personnel are usually runners themselves. They can suggest shoes based on important elements like your gait patterns and foot shape.

STEP 2: WALK, THEN RUN

Now that you’ve got the shoes, it is time to formulate a training plan. As a novice, you should approach the sport carefully to prevent injuries. As you start out, try walking before your run. Start out by walking one mile (for about 12 to 15 minutes) three times a week for two weeks. After that point, start to inject running into your workouts. You will want to run three non-consecutive days a week, increasing your time and your pace as your body adjusts to the motions of running.

STEP 3: REGISTER FOR A RACE

Maximize your motivation by signing up for a road race. Not only will you have a greater goal than just staying slim, but having a race on your schedule will give you a hard deadline for getting in shape. After about ten weeks of training, first-timers should be ready for a 5K (3.1 mile) distance. When choosing a race, try to find a larger event, where the energy of the crowd can carry you through the miles (in a smaller race, you may wind up running solo – and lonely). Check Active.com to find a race in your area.

STEP 4: START A SUPPORT SYSTEM

It will be easier to stick to training if you run with a couple of friends. If you are really serious about your running routine, consider joining a running club, such as Road Runners Club of America, or try out a training program whose proceeds go to great causes, like Leukemia and Lymphoma Society’s Team in Training or the Ulman Cancer Fund for Young Adults.

You can then create an even stronger support system by opening up to friends about your goals, and asking them to cheer you on at races or, even better, join you for a post-run ice cream cone (you deserve it, after all!).

And on your off days, add some alternative workouts to your routine! Check out these links for ideas:

• Aqua Fitness
• Hula hooping for fun, full-body fitness
• Get a Pilates Body 
• Workout smarter with Smartbells