How To Lose Weight With Running And Walking. This is a famous saying that “We must learn to walk before we can run.” This phrase highlights the importance of mastering a more basic skill of walking before moving on to the next level of this skill which is running and jogging.
While these sentiments are often correct, many coaches take issue when it comes to literally walking and running. It’s not always necessary to avoid light jogging when you’re starting a new workout regimen; in fact, a combination of both walking and running can be the ticket to increased health and fitness.
A run and walk program is the perfect accompaniment to a weight-loss program. An important consideration is that getting fit will make you feel better and, with improved mood, sticking to a weight-loss program will be easier.
One study shows that a combination of walking and running reduced fatigue and muscle pain compared to running alone. This is yet another factor that will help you adhere to your workout plan.
Because it’s low intensity, a walk/run program will feel doable from day one, improving confidence and providing motivation. You feel good during and after each workout, and that’s key to returning for the next workout.
Points To Remember For Successful Run And Walk Plan
- The main point to implement a walk/run program is to exercise restraint. While we are often highly motivated as we start a new workout program, doing too, much too soon is a recipe for burnout.
- Start off the first week alternating between 30 seconds of walking and 1-2 minutes of running for 1 mile. If that feels like too much, try the reverse formula, walking for 1-2 minutes and running for 30 seconds. The running segments should be done at “conversation pace,” meaning you shouldn’t be breathing so hard that you couldn’t easily chat with someone running next to you.
- Begin with doing the walk/run intervals three days a week and never on back-to-back days. Just walk on the other days because, just like experienced runners, your body needs to rest and recover after hard days.
- Each week, increase the running segments by 25%, while gradually increasing distance by a quarter-mile. This means if you start with 1-minute running intervals, the second week you should try for 1-minute-and-15-second intervals and increase your total distance to 1.25 miles.
- Over time, you will increase the amount of running you’re doing and the total distance itself, as well as add running intervals on your walk-only days. This will eventually have you doing a run/walk five days a week. This progression may not be seamless, however, and that listening to your body is key to your success with this type of workout plan.
- If at any time it feels hard, you should drop back and repeat the prior week—you can repeat any week as many times as necessary until it stops feeling hard. This, in effect, customizes the training to the individual, which is ideal.
- In addition to paying attention to your perceived exertion during run/walk workouts, you should also heed any aches or pains you’re feeling. “We know the ‘no pain, no gain’ mantra is foolish and will lead to injury. Never try to ‘run through it.
- This means if your knee is aching or your hip is killing you, it may be time to back off. You don’t need to cease exercise completely, but it might call for a few days of walking without running intervals. If you have access to a gym, a couple of days on an elliptical or swimming in a pool might also help take care of the problem.
- If you are experiencing a persistent ache or are just overall fatigued, you may not be bouncing back from the run/walk sessions properly. This may mean you simply need an additional rest day to let your body recover. “It’s always better to rest an extra day if there are any signals of physical stress, whether you’re tired or feeling a specific discomfort other than just a little muscle soreness,” adds Voiles.
- When you learn to balance not just the walking and running intervals, but also the rest days, you’ll begin to see incremental improvements that will represent major jumps in fitness over time. Not only will this help you eventually become a bona fide runner, but it’ll also prompt weight loss and other important health outcomes.
If You Want To Lose Weight With Running And Walking Then You Can Follow Above Points And Can Obtain Your Dream Of Slim Body.