I have reluctantly re-laced my running shoes. My trainers. The old kicks.

I had sworn off jogging after training for a marathon straight through a winter in high altitude. I never ran the marathon, but I did get achy knees, sore hips and a low back that has never really been quite the same.

I've never been fast, gazelle-like or even a strong runner. I would describe the shuffle that I (for ease of communicating what I am doing with others) call jogging, as more of a plod along. A heavy footed, tromp that gets me from point A to point B, gets my heart rate up, a sweat to break through and the lovely side effect of a clear head.

But, I had vowed "no more!" I would be a walker, a yogi, a bodyweight trainer, a kick boxer, a rebounder, even a jumper, but not a runner. No - never again.

Until I got a case of the blah, blah blues.

I was bored.

I had no motivation.

I wasn't sweating – enough.

Even my vigorous yoga practice was no longer producing the endorphins that I didn't even know I craved.

So my go to health guru, Robert Fox of Shalem Healing suggested I refocus on cardio.

At the same time I started encountering all of these svelte, lean, energetic folks who, when I pried into their fitness habits all divulged the same thing: "I run about five miles a day."

Since when did FIVE miles become the magic number?

Geez, that sounded intimidating. And long. My joints ached just thinking about it.

Yet, something was sparked. The "running bug" fire was rekindled.

Crazily ... I had no clue where to begin. (Except, I kept hearing Bon Jovi's "Runaway" in my head ... )

Even THIS certified trainer needs some fitness direction sometimes, so I consulted one of the most knowledgeable fitness professionals I know and my childhood best friend, Nicole Jackson of Be In Balance Mobile Fitness Studio.

"Where do I start?" I plead as I spied the shoes in the corner, well worn from countless miles logged months before. The IPOD was charged, killer playlist in cue. I had tons of run/jog programs logged in my training database, knew I could go to runnersworld.com or a bevy of other fitness sites to find a training schedule.

I was still lost as to where to begin.

"Twenty minutes," she flatly answered.

"Really?" I questioned.

"Shouldn't I build up? Or run/walk? Maybe I should follow a strict, scheduled training program."

"No. You were fit once before. Just lace up, go out the door and move your feet for twenty minutes then stop," Nicole fiercely replied.

I said, "OK."

I went to bed that evening in joyous anticipation of the coming morning.

I awoke before the alarm to a cup of strong black coffee, checked my e-mail and suited up.

Music blaring, sunblock glistening, I warmed up for 10 minutes (the trainer in me had to do it) and then started my familiar gait that picked up to a "jog."

My breath quickened and became deeper, more satisfying.

Sweat began to bead at my brow.

Then, the awaited rush began. Those feel good chemicals that are released during vigorous exercise.

I felt unstoppable.

I fantasized that I was a competitive, professional athlete making her return to the sport after retirement.

I kept moving my feet.

Before I knew it, 20 minutes had passed. I slowed to a walk to cool down.

Mission accomplished.

I completed the workout with a 10-minute full body stretch. It's been two weeks since I've been pounding the pavement again ... just 20 minutes two days in a row with the next day off, but what a difference it's made for me.

Perhaps it's biting off that small, digestible amount of time, rather than holding myself accountable to mileage or never ending hours.

I'm not running for vanity, to burn calories or lean out. I'm running for my sanity, my mental health and mood maintenance.

It's renewed something inside me, reinvigorated my love for cardio and reinforced why cardiovascular exercise is a vital part of any well rounded fitness program.

Inspired?

Here's my 10 minute warm up routine I do before each session and some variations for your 20 minute "jog" to keep it fresh.

For complete beginners I suggest trying this one to three non-consecutive days per week to start.

If you have a fitness base, try two days in a row and then the next day off or sub another form of cardio on the third day.

Have FUN, be safe, stay hydrated and BE a little runaway too!

Warm Up Routine (Click here for video)
(Each exercise is repeated for one minute for a total of 10 minutes. The warm up may feel like a workout to new exercisers – and if it's enough – that's fine – just do it!)
1:00 Fast walk
2:00 Faster walk - get arms pumping
3:00 Skip forwards
4:00 Jog or walk backward
5:00 Straight leg front kicks, alternating legs
(You may bend at knee if your hamstrings are super tight.)
6:00 Side shuffle Right Lead
7:00 Side Shuffle Left Lead
8:00 Forward walking lunges
9:00 High Knees
10:00 Butt Kicks

20 Minute Shuffle/Jog/Run Variations
Week One: Steady pace if possible – just get through the 20 minutes.

Week Two: Steady pace for 10 min, then for 5 minutes repeat 20 second accelerations with 20 second recoveries. Finish last 5 minutes steady pace.

Week Three: Steady 15 min and then do last 5 minutes repeating 20 second accelerations /20 second recoveries.

Week Four: Alternate the previous three workouts on your "jog" days.

(Disclaimer: Lindsay Garric is an ACE Certified Personal Trainer, but please consult your doctor before beginning ANY exercise program, be mindful of weather, your body and your limitations.)