How to Start Walking, and Then Running
Running does have its downsides. It’s high-impact and hard on your connective tissue.
Researchers have debunked myths that running will always wreck your knees, but short-term injuries are more common in runners than walkers. Easing into walking first allows your body time to adapt, which in turn reduces risk, said Dr. Bella Mehta, a rheumatologist at the Hospital for Special Surgery in New York.
In fact, even experienced runners who take a break should gradually build back up. “It’s always better to start or increase an exercise program by going slow and low,” Dr. Zielinski said.
If you want to try running for the first time — or return to it — try this progression.
Step 1: Add steps.
Increase your step count, Dr. Lee said. If you haven’t been exercising at all, begin by trying for an extra 3,000 walking steps per day, at least a few days per week.
Step 2: Slowly pick up the pace.
Set aside 10 minutes for brisk walking three to four times per week, Dr. Olenick said. Aim for an effort level of three to five on a scale of 10. Gradually increase the duration, until you can stay on your feet for an hour.
Step 3: Sprinkle in running.
As you gain fitness, you’ll notice you must walk even faster to reach moderate intensity. Once this happens — usually after about a month or two — start adding in run-walk intervals. Warm up with a five-minute brisk walk. Then alternate a minute of jogging with three minutes of walking. Repeat this three to five times through.
Step 4: Try running continuously.
Each week or two, increase your running interval and decrease your walking time, until you’re running continuously.
Check with your doctor first if you’re being treated for heart disease or another chronic condition, or if you have symptoms like chest pain, Dr. Zielinski said. You might need to undergo a stress test or other evaluation before being cleared to do vigorous activity.
Those who can’t run (or don’t want to) can turn up the intensity in other ways, Dr. Olenick said. For instance, add a few hills to your walking route, and push the pace as you climb them. You could jump on a trampoline or try a HIIT workout, on land or in the pool.
Best of all is to mix and match — brisk walking or other moderate-intensity exercise on some days, vigorous workouts on others, taking more steps on days when you can’t squeeze in a workout.
Best of all is to mix and match — brisk walking or other moderate-intensity exercise on some days, vigorous workouts on others, taking more steps on days when you can’t squeeze in a workout.
