Many people want to enjoy the cardiovascular benefits of running, but don't believe they are in good enough condition to begin a running program. One way to work up to running is adopting a program that blends walking and running. Most people just need to devote some extra time and effort into their workouts to go from walking to running.
Instructions
1. Start by making a list of concrete goals. Design both short-term and long-term goals. If you are a beginning runner, one of your first short-term goals might be to run for 10 minutes, but you might plan to run a 5K in 4 to 6 months.
2. Begin by walking. Before you begin running you need to warm up your body. After a few minutes, run for 30 second to 1 minute. Then reduce your speed to a walk. Repeat the running and walking intervals for 20 to 30 minutes.
3. Increase the length of the running intervals as you progress. As you advance and become more physically fit, you walk less and run more. You may also find that you can increase your running speed.
4. Stretch before and after your walk/run workouts to help prevent injury.
5. Wear appropriate shoes. Old, worn out running shoes or shoes designed for other sports are uncomfortable to wear and can be dangerous. Avoid shin splints and injury by wearing running shoes in good condition.
6. Eat a balanced diet. Under-eating and poor nutrition make it difficult to find the energy to exercise. Fuel your workouts with quality food.
7. Continue to challenge yourself. Push yourself to the next level and you may surpass your original goals.
Tags: begin running, running shoes, walking running