Heading into February often means resolutions that have gone by the wayside, and good intentions to exercise that may not have panned out. If you need to get back in gear, or just want to get yourself started, having a plan of action can help. And beginning with the basics is always a good bet.
Running is great cardiovascular exercise; however, it can be intimidating to incorporate it into your workout. Don’t worry about becoming a marathon runner over night – start with the foundation: walking. This program should suit most beginners and only requires your commitment to go out and do it.
Here are the guidelines: Follow the program exactly as it is structured. Do not exceed what you can do, listen to your body. Stay at the level you can handle until you feel able to move to the next stage. There is no correct timing, just keep working at it until you progress.
Running Intensity: Warm up with a 5-10 minute walk (approximately 3 to 3.5 mph pace). After your Walk-Run plan is completed, cool down with 5-10 minute walk (2.5 – 3 mph pace). Each week follow the plan; completing the walk/run program 3 to 4 times per week. The beginning running pace is dependent on your comfort levels but an easy jog pace is around 4 mph. Be sure to let your body recover, taking a day off between walk/runs.
By starting with a one-minute jog, you’ll soon be running into success. And in just 10 weeks, you’ll be able to for 8 minutes straight!
WALK/RUN BEGINNERS PROGRAM**
Week Run/Walk Plan Duration
1 1 min run/2 min walk (7x) 21 minutes
2 1 ½ min run/2 min walk (6x) 21 minutes
3 2 min run/2 min walk (5x) 20 minutes
4 3 min run/2 min walk (4x) 21 minute
5 3 ½ min run/1 ½ min walk (4x) 20 minutes
6 4 min run/1 ½ min walk (4x) 22 minutes
7 5 min run/1 ½ min walk (3x) 1 9.5 minutes
8 6 min run/1 ½ min walk (3x) 22.5 minutes
9 7 min run/2.5 min walk (2x) 19 minutes
10 8 min run/2 min walk (2x) 20 minutes
**Remember to clear any exercise program with your doctor before starting, especially if you have any medical conditions.
Crystal Asbury *
Crystal Asbury is a Certified Personal Trainer and & Corrective Exercise Specialist
*Crystal Asbury a compensated spokesperson for Balance Bar®.