Do you hike or walk and fancy taking up running? For many people who haven't run in a long time, it can feel daunting and a little difficult. Here are some tips and key steps to help you transition from walking to running easily and without any trauma.
Prerequisites to check before transitioning from walking to running
Depending on your age and physical condition, one prerequisite will be to see your doctor to confirm there are no contraindications to taking up running. Based on your health history — particularly regarding your knees and back — your doctor may or may not give you the green light.
Another important thing to check before you start is your walking posture. Brisk fitness walking calls for good posture, which will affect how you run. In particular, coordinate your arms and legs, keep your head up and look ahead. Keep your chest open so you can breathe freely. Good walking posture will make the transition to running much easier and help you avoid poor form.
Getting properly equipped before taking up running
As with any sport, running requires the right equipment. Poor kit can cause discomfort, inconvenience and injury, or at the very least diminish your motivation to keep going.
The first priority is of course to choose a good pair of running shoes. You don't run in walking shoes or basic trainers. If you're serious about running regularly, you need to buy a comfortable, good-quality pair of running shoes.
Other parts of your running kit matter too. Choose socks that fit your feet well and feel completely comfortable. Your shorts or running leggings should also cause as little chafing as possible. Poorly placed seams can quickly lead to irritation and discomfort while you exercise.
Likewise, a good running t-shirt can help. With flat seams and muscle support, it may help reduce the risk of micro-injuries, aid recovery and limit fatigue. Don’t overlook a cap for sun protection or a bandana to keep sweat out of your eyes.
Your starter programme for transitioning from walking to running
First, I’d like to introduce a Trail Running shoe designed to reduce your risk of injury: the 864 drop control by CIMALP.
You need to be able to walk at high intensity for 20 to 30 minutes before thinking about starting to run.
Your first running sessions should cover fairly short distances, and you can alternate between walking and running in those early outings. This will aid your recovery and reduce fatigue.
Your first sessions can be alternating one minute of running with one minute of walking. Once you feel comfortable with this effort over a total duration of 10 minutes, move on to alternating 1 minute of walking with two minutes of running over a total duration of 15 minutes.
Once you're comfortable at this level, you can move on to 20-minute sessions with 3 minutes of running followed by 1 minute of walking.
As soon as you feel ready, you can reduce the walking intervals to 30 seconds, then eliminate them altogether once you're completely comfortable.
This programme can take up to 2 months, or even longer depending on your starting fitness level. There's no question of rushing through the stages — it's better to take a few extra weeks and progress at your own pace. This will of course also depend on how much time you can dedicate to sport. One session per week is unlikely to be enough, and it's better to aim for 2 to 4 sessions per week if possible.
Mistakes to avoid
Many beginners try to run too fast. Very often, the heart isn't prepared and you run out of breath quickly. This can quickly demotivate you, so it's better to run slowly but for longer.
Don't forget to warm up and stretch after your sessions. This will aid your recovery and prevent muscle soreness.
Don't skip too many sessions: consistency is the key to regaining good fitness and a strong stride. Commit to a regular schedule of outings.
Change your route from time to time. Running the same course over and over often leads to boredom and loss of motivation. Vary the places where you run and you'll immediately find fresh motivation and the energy to head out.
Try to start running with others. The group effect is motivating and a source of healthy emulation. It also helps you through moments of discouragement and makes it easier to stick to a regular schedule of outings.
Also take up another physical activity alongside running. Focusing solely on running can easily become a source of demotivation. You can keep up walking for pleasure by going hiking, or add home strength-training sessions to work your upper body and core. It's an extra element that will also contribute to your success.
