From Walker to Runner
From Walker to Runner
Firstly, let’s get this straight, whether you run at walking pace or walk at running pace, the fact you are out there makes you a runner. You can call yourself a runner.
Running, for a lot of people, isn’t simply about putting on your trainers and getting out there and running. Most people start at walking pace or a little jog. Starting something new is always difficult but running comes with such great rewards and outcomes that it really is worth the persistence.
PLAN, PLAN, PLAN
If you are currently at walking pace but want to progress on to a jog then to do this, you need to know that you will have to walk at times. Remember that this is about progression. Here is a little generic idea of what your plan may be, in order to get you to jogging.
|Day||Length of time||Details|
|1||20 minutes||Walk 5 mins, jog 1 min, Walk 5 mins, Jog 1 min, Walk 8 mins|
|2||20 minutes||Walk 5 mins, jog 1 min, Walk 5 mins, Jog 1 min, Walk 5 mins, Jog 1 min, walk 2 mins|
|3||20 minutes||Walk 4 mins, jog 1 min, Walk 4 mins, Jog 1 min, Walk 4 mins, jog 1 min, walk 5 mins|
|4||20 minutes||Walk 4 mins, jog 1 min, Walk 4 mins, Jog 1 min, Walk 4 mins, jog 1 min, walk 4 mins, jog 1 min|
|5||20 minutes||Walk 3.5 mins, jog 1 min, Walk 3.5 mins, Jog 1 min, Walk 3.5 mins, jog 1 min, walk 3.5 mins, jog 1 min, walk 2 mins|
|6||20 minutes||Walk 3.5 mins, jog 1.5 min, Walk 3.5 mins, Jog 1.5 min, Walk 3.5 mins, jog 1.5 min, walk 3.5 mins, jog 1.5 min|
|7||20 minutes||Walk 3.5 mins, jog 1.5 min, Walk 3.5 mins, Jog 1.5 min, Walk 3.5 mins, jog 1.5 min, walk 3.5 mins, jog 1.5 min|
POINTS TO TAKE FROM THE TABLE
You will notice from the above table that the length of time jogging does not change until day 6 of the plan. The reason for this is that I find that the best way to get your jogging more consistent is to reduce your recovery time and not to increase the length of time jogging. The key is to keep your heart rate more consistently high throughout the 20 minutes rather than have it yo-yo up and down.
You will also notice that every single day start with a walk. This is to increase your heart rate and to warm you up ready for the jog.
Although I have labelled these days 1 to 7, this does not mean consecutive days. Taking a day or two break, even a week break between sessions is necessary. You will need to give your body time to rest.
Progressing on to jogging will inevitably give you aches and pains that you haven’t had before. This is completely normal. My recommendation would be to get yourself a nice little area at home and find some really good running stretches. Also, buy yourself a simple tennis ball to roll your legs on in order to give you that deep massage and ease aches and pains.
Another great way to stop your muscles from aching is to have a nice bath with a couple of handfuls of Epsom salt. It works wonders!!
THINGS TO REMEMBER
- Getting out there is a huge achievement itself
- The only time you will get running ‘wrong’ is if you stay on your sofa
- You are a runner
- Progression takes time. Be persistent and keep that goal in mind.
You can also use our challenges to keep you motivated. You can browse our challenges by clicking here