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Walking has been my main form of exercise, but I’d like to transition to running. What’s the best way to begin?
If you’ve done a lot of walking, but you’ve never run before or in a long time, you might feel a bit intimidated to get out there and start running.
The key to running and sticking with it long-term is to progress gradually. Making the transition to a running program from a walking program is an important time. Many people make the mistake of not doing this gradually, and injury is a common result. Keep in mind that whatever your motivation for taking up running–weight-maintenance, increased health and fitness–most people become lifelong runners because they enjoy it. But if you push yourself too hard too soon, you’ll dislike it, may injure yourself and won’t be motivated to run again.
How do I know when I am ready to begin running?
Power-walk First
Many people ease the transition from walking to running by power-walking. Power-walking means brisk walking at a fast pace, quick enough to really get your heart-rate going.
You are ready when you’ve been walking consistently for at least a month, and you’re not fighting any injuries. Don’t start a running program if you’re currently walking and fighting an injury. When you’ve been consistently walking at least 15 kilometres a week you’re probably safe to begin the transition to running.
How do I make the transition?
The best way for you to begin is by adding short bouts of running into your regular walks.
Most beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. The run/walk method is simple.
Here’s how to do the run/walk method:
1. After you’ve warmed-up with a 5-minute walk, run for a short segment and then take a walk break. Beginners can alternate very short run segments with short walks, such as 1 minute running, 7 minutes walking.
2. Keep repeating your run/walk pattern until you’ve covered your goal distance or time. For example, if you want to run/walk for 16 minutes, you can run/walk at a 1:7 ratio for two cycles. Make sure that you’re using the proper form to both your running and walking segments.
3. You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you’re very fatigued, you’ll end up walking slowly and it will be difficult to start running again.
4. Use your breathing as your guide during your running segments. You should be able to carry on a conversation while running and your breathing shouldn’t be heavy. Not only will you be able to run/walk longer, but you’ll also prevent stomach cramps or side stitches.
5. Finally, as you continue with your run/walk program, try to extend the amount of time you’re running and reduce your walking time.
Drink water at the end of your workouts to rehydrate. If it’s hot and humid, you should also drink some water halfway through your workout.
Progress little by little, adding more running to the mix and less walking. Focus on going farther, not harder. Don’t run more than three times a week, and alternate running days with rest or cross-training activities like cycling, swimming or yoga to give your body time to recover between runs.
