From Me, Age 17 - 03/21/02 - IP#: 209.250.35.xxx  Click here to reply  
This is to Michelle, age 14. You were talking about a running/walking excercise program? I am interested. I just got a treadmill. I open to anything right now!
Reply from Michelle, Age 14 - 03/21/02  - IP#: 63.168.31.xxx
Okay, First before I give you any program, I have to tell you a few things. First of all, always stretch before any type of exercising. I would suggest walking for 5 minutes (Or doing 30 jumping jacks)to warm up, then stetch. Second of all, I know a lot of people are eating low calories to lose weight, well if you are also exercising, you shouldn't do that. You need the extra energy. You should eat between 1800 and 2100 calories while following this program. It's all right to go down to 1500 to jumpstart weight loss, but only do it for a few weeks. Third of all, DRINK WATER, not sports drinks, not pop, water. I suggest to drink 5-10 glasses a day. It will make you feel a lot better. Ok,here is the exercise program. You may either walk or run, but I suggest if you walk, carry weights or soup cans with you to help tone your arms, all you have to do is walk and pump your arms like you normally do when walking, except your carrying weights!
WEEK 1: Walk or run 5 minutes on Monday, 5 minutes on Tuesday, 10 minutes on Wednesday, 5 minutes on Thursday, and 10 minutes on Friday.
WEEK 2: Walk or run 6 minutes on Monday, 10 minutes on Tuesday, 12 Minutes on Wednesday, 10 minutes on Thursday, 20 Minutes on Friday.
WEEK 3: Walk or run 7 minutes on Monday, 5 minutes on Tuesday, 14 Minutes on Wednesday, 5 minutes on Thursday, and 18 Minutes on Friday.
WEEK 4: Walk or run 8 minutes on Monday, 10 minutes on Tuesday, 16 minutes on Wednesday, 10 minutes on Thursday, and 16 minutes on Friday.

I have more, but you should try this and if you like it, you can ask me for the rest. Oh, to get the best results, run, but if you do run, try not to stop during the time unless you really cannot go on. Push yourself, but listen to your body. Feel free to repeat a week because some people just can't adapt to running that long until they have fully mastered other times. I hope this will work for you. Good luck, Michelle.