Running is a universal exercise that is not only a great cardiovascular workout, but also provides muscle lengthening and toning that you don’t even realize is happening.

But there are so many people who consider themselves “bad” at running.

The truth is, some people may be more physically fit than others or may naturally have a leaner frame that allows them to more easily be active, but anyone, at any age, with any body shape can be good at running. It only takes practice and dedication.

I actually used to be “bad” at running, or at least I thought I was.

Back in middle school, I saw all my friends run a mile in gym class with no problem, but I could run a half mile and feel like I was going to die! When I determined that I was going to start exercising regularly, I built running into my routine. I got on my parent’s treadmill and I ran as far as I could (a half mile at the time) every night. Eventually, i increased it to a mile, and then gym class wasn’t so daunting anymore.

By high school, when I got into P90X, I built up my endurance enough that I decided to go out and see how far I could run and I came back an hour later after running 4 miles! What a difference! And I was a “bad” runner. I continued to run 4 miles every other day for months and was in the best shape of my life! When I was in college, I even conditioned myself to run 5 miles at a time, which was my peak. Just know that it can happen, you can do it, and you aren’t a “bad” runner.

Follow this monthly schedule to go from walking to running in no time at all!

Now this calendar is designed for those who do pretty much no physical activity or who have no endurance built up. It starts slow, and progresses more quickly as the month goes on because as you become more conditioned, you will be able to improve your distance and stamina more quickly. If you are already able to walk a mile or even run a mile, then just start at that point and follow the schedule to progress yourself from there.

If you want to try some of my other challenges for toning and building muscle, check out my 30 Day Plank Challenge, 30 Day Squat Challenge, and 30 Day Push-Up Challenge, or combine all four for an amazing total body workout!