New year, new goals, new resolutions. If you are like every other human being on the planet one of your so-called resolutions for the New Year is to get in shape and eat healthier. One of the best ways you can start your “project: get in shape” is by adding running to your weekly schedule.

Running is a great way to keep fit, cut down stress levels and improve your overall health, but if you aren’t a runner by nature or are a beginner it can be a little daunting at first. No worries though, with persistence, determination and consistency you can be a true runner in no time.

It used to be said that running wasn’t very good for you, that walking was the route to go. However, scientists have gathered research proving that running does more good than harm. According to a new study running reduces the risk of strokes and diabetes 70 percent more than walking. Minute for minute running even burns twice as many calories as walking.

The first thing you want to do before you begin running is make sure you have a comfortable pair of running shoes. Yes, they must be running shoes, reason being that other training shoes are not designed to handle the increased impact.

The second thing you want to do is make a workout schedule. Running every day seems like it would be more beneficial and speed up the weight loss and health benefits but all it will end up doing is causing your body damage. Your body needs days off so muscles can rest and be in the best shape for the next workout day.

Try running three times a week, then switch it up with a walk once a week, followed by one day of cross train that could include anything from swimming, yoga, upper body strength training, anything that will give your legs a break from the constant impact on the asphalt. Mix up the three, run one day, then cross-train the next, run again, then rest, run, then walk and end the week with a day of rest.

If you are just beginning don’t push yourself too hard. You will eventually build up your endurance. Start off slow with a mile or a mile and a half at a time. You don’t even have to run the entire distance. You are simply getting your body conditioned for longer and more intense workouts later on.

What you mainly want to do is get your heart rate up. You want to be breathing heavier than normal. When this happens your blood starts pumping and your body’s ability to use oxygen improves and more fat-burning enzymes are created.

On your walking days, walk at a pace where you can carry on a conversation. This will give your body a chance to recuperate and loosen your muscles.

You need to have two rest days so your body can completely reenergize without straining.

Running, along with walking and cross-training workouts are designed to work different muscles and to condition your body for a higher intensity workout in the future without having any injuries.

Listen to your body. A little pain is normal, but if you begin to feel extreme pain then rest and take your workout at a slower pace. It isn’t a race. The goal is to get you fit and healthy and you can’t do that if you’re injured.

So, lace up your running shoes and get to running. It’s a new year, make it a good one.

Happy trails!