Progressing from Walking to Running:

Progressing from Walking to Running:

The winter season is a great time to begin running. With the spring season just around the corner, this is the perfect time to begin preparing for the numerous running events that take place when the weather begins to get warmer. Anyone who has ever tried to get back in shape with a running program can tell you that reaching the point where you can run for a sustained period of time can be a painful process. But, it really doesn't have to be this way. It is much safer and enjoyable to ease yourself into a running routine. Following is a very simple plan that will help you to get started. It simply requires that you put in about 30 minutes, 5 - 6 days per week, during the first 4 – 8 weeks. After that you should be ready to begin a bonified running/jogging program. Please keep in mind that exercise is not without its risks and you should always consult your doctor before beginning any exercise or diet program.

· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.
· For the first 5 - 10 minutes of your workout you will warm up by walking. Gradually increase you walking pace.
· Likewise, for the last 5 minutes of your workout, you will gradually slow down to a walking pace. After you complete the 5 minute cool down period, stretch your major muscle groups for a few minutes. Hold each stretch for about 12 seconds. (Don’t stretch before exercise, only afterward)
· During the middle 15 - 20 minutes of the workout, you should jog or run at a reasonably comfortable pace. At this stage you don’t need to push yourself too hard. However, your pace should be challenging enough to force your body to increase your cardio-respiratory endurance.
· The best way to approach this is by shifting between bouts of running and walking. For example, jog for 30 seconds, walk for one minute, jog for 30 seconds, walk for 1 minute, repeat….
· Once you become comfortable jogging and walking, adapt a 30/40 pattern: jogging for 30 seconds, then walking 40 seconds, etc.
· When you have mastered the 30/40 split then you can progress to a 60/30 split (60 seconds of running, 30 seconds of walking).
· Follow this routine for about 4 – 8 weeks. If you train continuously (at least 5 days per week) you should be ready to move to the consistent running/jogging workouts within 4 – 6 weeks. Following is a very simple plan that will help you to get started. It simply requires that you put in 30 minutes, 5 - 6 days per week, during the first 4 – 6 weeks. After that you should be ready to begin a bonified running/jogging program.
· At this point it is best to work for a given amount of time rather than attempting to go a particular distance.