Q: Hey Mike, I am the person from question 601. I found out my really bad problem that was hazardous to my health. I went from no exercise(literally no exercise) to running 4 blocks nonstop! I found out I need to make 'progression' in my exercise. How can I get into beter shape slowly so I would be able to run 4 blocks without getting sick? I am considering for myself to do a brisk walk for 5 miles everyday until it becomes comfortable everyday. What are your reactions to this? I am willing to take your advice :)

A: It sounds like you're sprinting (running all out as fast as you can) for those 4 blocks and just exhaust yourself after a minute or two. Instead you should find a pace that you can sustain for at least 5-10 minutes. That means starting off MUCH slower than you do now, just barely running/jogging, and maintaining that pace for the duration. Brisk walks will help you too, but if it's specifically running that you want to improve in, then running is what you should do most. Start running at very slow pace, maybe barely faster than walking, but keep that pace up for as long as you can. Then once you get comfortable with that, increase the pace slightly. This way you'll build up your running endurance.

The other thing to consider, if you're trying to lose some fat, is to improve your diet and do at lest some weighttraining. For the diet, at your age you don't need to go on any severe calorie restriction, but you should make good choices about the food that you eat. Eat LOTS and LOTS of veggies, especially green ones like spinach, lettuce, broccoli, green beans, etc. Eat whole fruit instead of drinking juices. Cut out all sodas, diet or otherwise. Eat sweet potatoes instead of regular potatoes or corn. Cut out breakfast cereals and white bread/pasta/rice -- instead eat whole grains like oatmeal, brown rice, or at least whole-wheat bread or pasta. Cut out fast food and junk foods -- no more burgers, pizza, hot dogs, chips, fries, etc. Eat only lean meats, chicken, and fish -- not greasy fatty hamburgers. Don't use commercial salad dressings -- instead use a little olive oil with vinegar and herb to taste. All these small changes will add up to make a huge difference over time.

Since you're only 14, your weight training should be limited and under supervision of an adult. You can certainly do something like this at home. If you'll be going to the gym you'll definitely need adult supervision and you should make sure you do not push yourself too hard in the gym -- an injury can screw up your growth! Read my Weighttraining article but keep in mind that the advice about going to failure on exercise should not apply to somebody under 16.

Between more running, eating better, and doing weight training you'll bring yourself into good shape in a matter of months and GREAT shape in a matter of couple of years. Good luck!