Running is excellent and also optional. Joints, pavement, and personal history decide whether it is a gift or a grind.
Zone 2 is a feeling
You should be able to speak a sentence. That pace builds an aerobic base without trashing the next day’s legs. Two or three sessions of 20–40 minutes beat one weekend sufferfest.
- Brisk outdoor walking or treadmill incline walks
- Stationary bike or easy outdoor cycling
- Swimming or water walking
- A dance or aerobics video you actually like
Intervals can wait
Rotate so boredom does not become the reason you stop.
Short bursts are useful once you have a base and enjoy them. Beginners often progress faster by simply showing up at an easy pace more days per week. If you have a heart condition, get clearance before any interval work.
