Your guide to running at any level

Story highlights

Running is one of the most efficient ways to blast fat and burn calories

Do 20 to 30 minutes, four days a week to see significant improvements

For beginners, by week 8 you should be running without any walking

Follow the training plans below to up your speed and endurance

Health.com  — 

Running just might be the most convenient workout going. You don’t need to be a skilled athlete, and there’s no fancy equipment involved; just lace up your sneaks and go.

It’s also one of the most efficient ways to blast fat and burn calories – about 600 an hour.