This 12-week program helps people who have never run to begin running in the morning without strain. It starts by alternating walking and running, aiming for continuous running by the final week. It also introduces shoe selection, clothing, and warm-up steps in concrete terms from a beginner's point of view.

Recommended for: People who want to start morning running but worry about sticking with it.

- Walk and run alternation

- 12-week staged plan

- Basics of choosing shoes

- Morning clothing and items

- Warm-up steps

- Pace guideline chart

*Digital guide in PDF format. General wellness information only; not a substitute for medical advice.