Are you looking to become a runner but not sure where to start? Worry no more! Building a fitness foundation by walking is the crucial first step in preparing for your running journey. This carefully designed 7-week plan will help you incrementally increase the duration and intensity of your walks, starting with 15 minutes and arising to an hour of brisk walking.
Remember, you mustn’t rush; it’s not a race pace! You can substitute a walk with using an elliptical or stationary bike, but walking remains the most convenient option. Developing the habit of consistently exercising is key; if you have a BMI of 35+ or are over 60, it may be wise to extend the program for 8-12 weeks. The best part is, you’re free to split your longest exercise into two parts, morning and afternoon. Are you ready to make that initial stride to reach your running goals? Let’s get started!
Why Walking Can be the Foundation of Running Success
Running has gained immense popularity in recent years, and many people are eager to jump on the bandwagon. But before running, one must understand the crucial role walking can play in preparation.
Walking can be essential for setting up a successful running plan. It strengthens the muscles, builds cardiovascular endurance and guards against injuries, while concurrently aiding in proper technique and posture. This gradual build-up of strength and stamina prepares your body for the intensity of running and limits the risk of overtraining. Furthermore, familiarizing yourself with running through walking can make running more pleasurable overall.
While it’s easy for a beginner to want to start running (or run walk method) immediately, taking regular walks beforehand helps to ensure a safe, healthy, and enjoyable journey into this popular activity. So don’t forget – practice makes perfect!
Your Roadmap to Running: A 7-Week Walking Program
The 7-week training plan is designed to gradually increase the duration and intensity of your walks. Each week, you will increase the duration of your walks by 5-10 minutes, with the goal of reaching a 60-minute brisk walk by the end of the 7 weeks.
It’s essential to bear in mind that this walking pace should be neither too fast, nor too slow. Moreover, you can also opt for a stationary bike or an elliptical trainer, however, walking is a superb basis for running and is far easier to do.
For individuals with a BMI of 35 or higher, or those over the age of 60, this program is highly recommended for 8-12 weeks. Moreover, the program is customizable and gives you the option to split up your longest exercise session between the morning and afternoon for added convenience.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly Total |
|---|---|---|---|---|---|---|---|---|
| 1 | 15 mins | 25 mins | Rest or 15 mins | 25 mins | Rest | 35 mins | Rest | 100-115 mins |
| 2 | 20 mins | 30 mins | Rest or 20 mins | 30 mins | Rest | 40 mins | Rest | 120-140 mins |
| 3 | 20 mins | 35 mins | Rest or 20 mins | 35 mins | Rest | 45 mins | Rest | 135-155 mins |
| 4 | 20 mins | 40 mins | Rest or 20 mins | 40 mins | Rest | 50 mins | Rest | 150-170 mins |
| 5 | 20 mins | 45 mins | Rest or 20 mins | 40 mins | Rest | 55 mins | Rest | 160-180 mins |
| 6 | 20 mins | 45 mins | Rest or 20 mins | 40 mins | Rest | 55 mins | Rest | 160-180 mins |
| 7 | 20 mins | 45 mins | Rest or 20 mins | 40 mins | Rest | 60 mins | Rest | 165-185 mins |
Week 1: Starting Small – “Taking the First Step: A 15-Minute Walk to Kick Off Your 7-Week Plan”
Week 1 is all about starting small and building a foundation for the rest of the program. The goal for this week is to complete a 15-minute walk, at a brisk pace, 5 times a week. This may seem easy, but it’s important to remember that consistency is key. By completing a 15-minute walk every day, you’re setting the habit of regular exercise and preparing your body for the increased duration and intensity of the following weeks.
Week 2-7: Gradual Progression – “Building Endurance: Gradually Increasing the Duration and Intensity of Your Walks”
During weeks 2-7, the duration of your walks will gradually increase by 5-10 minutes each week, with the goal of reaching a 60-minute brisk walk by the end of the 7-week program. Along with increasing the duration, it’s also important to gradually increase the intensity of your walks. This can be achieved by walking on inclines, or by incorporating intervals of brisk walking and jogging.
It’s important to listen to your body and adjust the duration and intensity according to your fitness level. Remember that the goal of this program is to prepare your body for running, not to push yourself beyond your limits.
Week 7: The Long Walk – “The Finishing Line: A 60-Minute Brisk Walk to Prepare for Running”
By week 7, you should have gradually increased the duration and intensity of your walks to the point where you are able to complete a 60-minute brisk walk. This final week is a great opportunity to test your progress and see how far you’ve come.
On this final week, aim to complete a 60-minute brisk walk, on Saturday. This is the longest walk of the program, and it will give you a good sense of how far you’ve come and how ready you are to start running.
Rest Days – “Taking a Break: The Importance of Rest Days in Your Walking Program”
It’s important to incorporate rest days into your walking program to allow your body to recover and prevent injury. Rest days are also a great opportunity to focus on other aspects of your fitness, such as stretching or strength training.
The rest days for this program are Friday and Sunday, and Wednesday can be a rest or 15-minute walk, depending on your preference.
Progression and Safety: Tips for Staying on Track and Avoiding Injury
Progression is important for seeing results and reaching your goals, but it’s also important to listen to your body and not push yourself too hard. Here are a few tips for staying on track and avoiding injury:
- Start slowly and gradually increase the duration and intensity of your walks.
- Wear comfortable and supportive shoes, and make sure to replace them as needed.
- Incorporate rest days into your program to allow your body to recover.
- Listen to your body and adjust the program according to your fitness level.
It’s also important to consult with a doctor before starting any exercise program, especially if you have any pre-existing medical conditions.
Sticking to the Plan: The Importance of Consistency in Your Walking Program
Consistency is key when it comes to seeing results and reaching your goals. It’s important to stick to the plan and make walking a part of your daily routine. Here are a few tips for staying consistent:
- Set realistic and achievable goals for yourself.
- Make a schedule and stick to it, even on rest days.
- Find a workout partner or accountability buddy to keep you motivated.
- Reward yourself for reaching your goals, but don’t rely on food as a reward.
Remember, the best exercise is one that you will do consistently.
Walking Your Way to Running: A Final Summary of Tips and Takeaways
- Walking is a great foundation for running and can help prepare your body for the demands of running without injury.
- Start slowly and gradually increase the duration and intensity of your walks.
- Incorporate rest days into your program to allow your body to recover.
- Listen to your body and adjust the program according to your fitness level.
- Consistency is key, make walking a part of your daily routine and stick to the plan.
- Consult with a doctor before starting any exercise program, especially if you have any pre-existing medical conditions.
Congratulations on completing this 7-week walking program! With this solid foundation, you should be well prepared to start running. Remember to listen to your body and take it at your own pace. And most importantly, enjoy the journey and have fun!
Remember to listen to your body and adjust the program according to your fitness level. Consult with a doctor before starting any exercise program, especially if you have any pre-existing medical conditions. With consistency and determination, you can walk your way to running!
Additional Resources
“Going the Extra Mile: Additional Resources for Your Walking Program”
Here are some additional resources that can help you stay motivated and on track with your walking program:
- Online forums and communities dedicated to walking and running. These can be a great source of support and inspiration, as well as a way to connect with others who are working towards similar goals.
- Tracking apps and websites. There are many apps and websites that can help you track your progress, set goals, and monitor your activity levels. Some popular options include Strava, MapMyWalk, Nike+ Run Club, and Endomondo.
- Books and magazines. There are many books and magazines dedicated to walking and running that can provide tips, advice, and inspiration.
- YouTube videos and podcasts. There are plenty of YouTube videos and podcasts that provide tips and advice on walking and running, as well as inspiration and motivation.
To summarize, there are many additional resources available to help you stay motivated and on track with your walking programs, such as online forums, tracking apps, books, magazines, YouTube videos and podcasts. These resources can provide tips, advice, inspiration and support on your journey to running.
This program is designed to gradually increase the duration and intensity of the walks over the course of 7 weeks, with rest days on Fridays and Sundays, and the option for a shorter walk or rest on Wednesdays. The long walk on Saturdays will gradually increase to 60 minutes by the end of the program, providing a strong base for when the individual is ready to start running.
How Fast Should Beginners Walk?
When it comes to how fast a beginner should walk, the most important thing is to start off at a moderate intensity. This means that the walker should stay below their maximum heart rate and not push themselves too hard. It is also important to ensure that the beginner has the right running shoes and has been checked by a doctor to make sure they are healthy enough for exercise without risking injury. By taking these precautions, beginners can enjoy walking at a comfortable pace while still getting the benefits of physical activity. Additionally, if any pain or discomfort is experienced during or after walking, it is best to stop and consult with a doctor before continuing.
Is The Walk To Run Method Good For Weight Loss?
The Walk to Run method is a great way to lose weight for those who are just starting out on their fitness journey. This method involves alternating between walking and running in order to gradually build up your endurance and strength. It allows you to start slow by walking and then gradually increase the intensity of your workout as you become more comfortable with it. This helps to reduce the risk of injury, as well as allowing you to slowly lose weight without putting too much strain on your body. The walk-run method is also very efficient, as it can burn more calories than regular walking alone, which makes it a great choice for those looking to lose weight quickly.
What Is The Run Walk Method ?
The Run Walk Method, popularized by Jeff Galloway, is a type of running style that alternates between running and walking. This alternating pattern of running and walking is also known as ‘walk run’ or ‘run/walk’. The idea behind it is to take regular walk breaks during runs in order to reduce the risk of injury and fatigue. The benefits of the Run Walk Method are increased endurance, reduced risk of injury, and improved overall performance. It can be tailored to individual needs by adjusting the run/walk ratios according to one’s fitness level and desired intensity. Moreover, the method can be used by those who want to start running but may find it difficult to do so without taking frequent walk breaks. All in all, the Run Walk Method is an effective technique for runners of all levels and abilities.
What are the benefits of the run walk method?
The run-walk method is a great way for beginner runners to start running without the risk of injury. This training program involves alternating between running and walking as you progress through your workout. The walk breaks allow your body to rest, while still maintaining a steady pace, increasing your gait over time. This method helps build endurance and strength without the fatigue and metabolic waste associated with running long distances at once. It’s also an effective way to increase speed, allowing you to gradually push yourself harder than if you were running without the walk breaks. The run-walk method is an excellent way for beginners to start running safely and effectively, while also building up their endurance.