Run and Walk to Get Fit
By Rachel Carver
Walk before you run. This phrase is used a lot. We are told to start slow and ease our way into physical activity.
While you should do your research and plan a new workout routine, you might be surprised about what can be included into your beginner exercise program. Research shows that combining walking and running can achieve great fitness results. Getting fit increases energy levels and can help you achieve your weight loss goals.
Here are some tips to help you start your walk/run workout plan.
Begin With Restraint
We are all motivated to dive in when we start something new. However, forcing yourself to exercise too much too soon will result in burnout.
During your first week, alternate between 30 seconds of walking and 1-2 minutes of running for one mile. If this feels too hard, shorten the running intervals. You should be able to engage in short conversations while running.
Focus on Intervals
Plan to walk and run three days per week. Add a day just for walking between these workouts. Even experienced runners need recovery days.
Try to increase your running segments by 25 percent and the distance by a quarter of a mile. One-minute running segments become 1:15 the second week, and your single mile becomes 1.25 miles. This will gradually increase your running time and distance.
Take as much time as you need to increase your running. Set a pace that feels comfortable and that you can stick with.
Listen to Your Body
In addition to your tiredness, pay attention to any aches and pains you might experience. Telling yourself you can run through any pain will most likely make things worse.
Whether you have shin splints or a sore knee, it might be time to slow down. Walk for a couple of days and skip the running intervals. Temporarily switching to an elliptical or the pool for your cardio workout will also give your sore muscles a break. These activities are easier on your joints than running and walking.
Learn the Balance
Part of achieving the fitness results you want is learning how to balance your rest and running days. Sometimes, your aches or fatigue might simply mean your body needs an extra rest day.
We all create plans, but plans change. Knowing when you need to deviate from your plan and being satisfied with the reason will improve your overall mood and help you stay motivated to keep going. Listening to your body and being confident in your abilities will make you a successful runner and make goals such as weight loss a reality for you.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in University Heights, Ohio.