Do you like being outside? Does the idea of pumping weights and doing the Stairmaster in a $40-a-month gym make you cringe?

If you answered yes, running may be for you. You do not have to be athletic to get into running. There are many simple training programs online that can turn the couch potato into a steady runner. If you are over 40 years old, more than 20 pounds overweight, have no prior experience with exercise, or have any other health issues, contact your doctor before starting a running program.

Running is a great money-saving sport because all you need is a good pair of running shoes, a safe trail or road route, and determination. On average, a person will burn between 100 to 150 calories per mile. Running can improve cardiovascular health, slow down the aging process, prevent osteoporosis, stave off depression and anxiety, and improve coordination (see The Runners Guide for more information on running’s benefits).

Ideas to jump start your running lifestyle

Runners World 8 Week Beginner Program comes from one of the most reputable running magazines in the country. The plan is divided into each of the eight weeks, with six workouts a week. The plan includes a combination of walking and running. The site provides one inspirational quote for each week of training and has uses Smartcoach technology to let you track your workouts.

A similar program is Cool Running’s Couch Potato to 5K program. This three day a week, twenty to thirty minutes a workout plan is a consistent plan to help you gradually ease into running. CoolRunning’s ActiveTrainer technology allows you to track your workouts and running times to help you stay on track.

If you want the support of other people to keep you going try a local running club for group runs, nutrition information, and a support system. Running groups are a great way to meet friends, learn more about the sport, and be challenged by other people.

Tips for new runners (from Runners World and Runners Rescue)

• Schedule in your workouts. By carving out a specific time of day for your workout, you avoid the “I don’t have time” excuse.
• Stretch before and after every run to prevent injury.
• Expect bad days. Everyone, even Olympic runners, have them. Don’t beat yourself up over a bad workout; just try again tomorrow.
• Don’t rush yourself into it. Running takes patience.

For more resources, check out www.runnersworld.com