Do you hike or walk and feel like running? For many people who haven't run in a long time, getting back into it can feel daunting and a little difficult. Here are some tips and key steps to help you move from walking to running easily and without trauma.
Your first running sessions should cover fairly short distances, and you can alternate between walking and running in the early stages. This will aid your recovery and reduce fatigue.
Your first sessions could involve 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 are used to this level, you can move on to 20-minute sessions with 3 minutes of running followed by 1 minute of walking.
When you feel ready, you can then reduce the walking time to 30 seconds and eventually eliminate it altogether when you feel fully comfortable.
This programme can take up to 2 months, or even longer depending on your starting fitness level. There is no question of rushing things — 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 devote to sport. One session per week is unlikely to be enough, and it's better to plan 2 to 4 sessions per week if possible.
Don't skip too many sessions: consistency is the key to regaining good fitness and a good stride. Commit to a regular schedule of outings.
Change your route from time to time. Always running in the same place often leads to boredom and loss of motivation. Vary the places where you run and you'll immediately find new motivation and energy to get out there.
Try to take up running with others. The group effect is motivating and a great source of healthy competition. It also helps you push through moments of discouragement and makes it easier to keep up a regular schedule.
Also take up another physical activity alongside running. Focusing solely on running can become a source of demotivation. You can continue walking for pleasure by going hiking, or add home strength-training sessions to work on your upper body and core. This will be a real bonus and will also contribute to your success.
Prerequisites to check before moving from walking to running
Depending on your age and physical condition, one of the first steps will be to see your doctor to make sure there are no contraindications to starting running. Based on your health history — particularly that of your knees and back — you may or may not get the green light. Another important point to check before you start is your walking posture. The brisk and active walking requires the right posture, which will inevitably affect your running form. In particular, make sure you coordinate your arms and legs properly, walk with your head up and your gaze forward. Also make sure to open up your chest for good breathing. Good walking posture will greatly ease the transition to running and help you avoid bad habits.Getting properly equipped before taking up running
Like any sport, running requires the right equipment. Poor gear can cause discomfort and lead to injuries, or at the very least diminish your motivation to keep going. The first thing to consider is choosing a good pair of running shoes. You don't run in walking shoes or basic trainers. If you seriously want to start running regularly, you need to buy a comfortable, good-quality pair of running shoes. Other points in the running outfit are important. You should therefore choose socks that must be perfectly comfortable and suited to your feet. You should also pay attention to your running shorts or leggings, which should cause as little friction as possible. Poorly placed seams can quickly cause irritation and discomfort during exercise. In the same way, a good running t-shirt can be very useful. With flat seams and muscle support, it can be a great help in preventing micro-tears, aiding recovery and keeping fatigue at bay. Not to be overlooked either, a cap to protect you from the sun and a headband to stop sweat running into your eyes will be important additions to your kit. Your starter programme for moving from walking to running First of all, I'd like you to explore a Trail Running shoe designed to reduce your risk of injury : It's the 864 drop control de CIMALP. You need to be able to walk for 20 to 30 minutes at a high intensity before thinking about starting to run.Your first running sessions should cover fairly short distances, and you can alternate between walking and running in the early stages. This will aid your recovery and reduce fatigue.
Your first sessions could involve 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 are used to this level, you can move on to 20-minute sessions with 3 minutes of running followed by 1 minute of walking.
When you feel ready, you can then reduce the walking time to 30 seconds and eventually eliminate it altogether when you feel fully comfortable.
This programme can take up to 2 months, or even longer depending on your starting fitness level. There is no question of rushing things — 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 devote to sport. One session per week is unlikely to be enough, and it's better to plan 2 to 4 sessions per week if possible.
Mistakes to avoid
Many beginners try to run too fast. Very often, the heart isn't ready 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 to 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 good stride. Commit to a regular schedule of outings.
Change your route from time to time. Always running in the same place often leads to boredom and loss of motivation. Vary the places where you run and you'll immediately find new motivation and energy to get out there.
Try to take up running with others. The group effect is motivating and a great source of healthy competition. It also helps you push through moments of discouragement and makes it easier to keep up a regular schedule.
Also take up another physical activity alongside running. Focusing solely on running can become a source of demotivation. You can continue walking for pleasure by going hiking, or add home strength-training sessions to work on your upper body and core. This will be a real bonus and will also contribute to your success.
