Debbie came to us wanting to lose weight and become a runner. She learnt that first you have to build up your walking through the week with only the shortest amount of running, less than 10 seconds. As her fitness improved the distances were slowly increased. The next step was 40 second efforts on the treadmill with adequate rest never breathing hard so that only the aerobic system is used. Once the 400m barrier of continuous running is broken, it is a surprisingly short step to the mile run. Next step 5km park run and in the meantime 16kg weight lost, all with conversational activity.