Walk + Run Workout
Yesterday was an off day for weights so I decided to just go for a walk. I decided I should try to walk 3 miles because if it’s in my head to eventually run three miles I probably should start off with walking it.
I went to the park and ended up walking half a lap and jogging half a lap before it got dark and very cold. Being the baby that I am, I couldn’t take the lack of sun, so I went to the gym to continue the adventure on the treadmill. I think walked two mile on the treadmill at varying inclines (yay fake hills!) and then ran another .25 miles at the end of the walk.
Well, there you go! Three miles accomplished! Of which .5 miles were run/jogged/slogged. Now I just need to slowly build upon that. I would have tried jogging more of it but I had an unexpected friend come in to check out the gym so I chatted with her while I was walking on the treadmill.
I think I’m going follow this advice instead of doing c25k again (since I’ve failed that one about three times now).
Running With Jeff Galloway’s 5k Training: Five Steps to Getting Started
Five steps to getting started with running from Jeff Galloway:
- Start by Walking.
Everyone needs to feel comfortable and successful right from the start. Begin by walking for 30 minutes. Keep doing this until it feels easy.
- Walk Briskly.
When normal walking becomes easy, walk briskly for 30 minutes and monitor your heart rate every 5-8 minutes. If it seems below the target zone, pick up the pace. Many people will never want or need to go beyond a brisk walk, provided they can maintain their target pulse rate.
- Insert a Few “Jogs.”
When you are comfortable walking briskly and want to step up the pace, simply insert 3-4 “jogs” of 100 yards or so (about the length of one football field or a city block) into your 30-minute walk. Warm up by walking slowly, build into a brisk walk and then do the short jogs when you feel ready.
- Increase the Running as Desired.
Increase the running segments as you feel stronger, always avoiding discomfort. You may eventually fill in the 30 minutes with slow running – or you may keep your walking breaks. You’re using the running to push the heart rate above the threshold and the walking to keep from getting uncomfortable.
- Step It Up.
Increase the time to 40 minutes three times a week. Work up to 60 minutes for one of these weekly sessions, which will increase the cardiovascular as well as mental benefits. Don’t underestimate the effect of rewards. Small regular rewards for specific accomplishments will often spark interest when motivation is down. Promise yourself something – a dinner out, a new pair of shoes, a good book – for finishing each of the five steps above, for when you finally put in your first hour-long session, etc. If you feel “down,” find yourself a positive experience or see someone who will bring you up. Look for something good in every run. When you’re in shape, you begin to think differently about yourself and your life. It’s always hard to shake off the sedentary lifestyle, and the adjustment period – once you do – is difficult. But if you make it through this period, an addiction often occurs which makes the activity self-sustaining. So have faith! Better times are coming. Be patient and enjoy yourself.
I like this Jeff Galloway guy. (And if you’ve never heard of Jeff Galloway, check out his site!) Something else he said that resonated with me:
Many beginners stop and start again 10 or 15 times before they get the habit established. Beginners who don’t put pressure on themselves seem to have an easier time staying with it. If you simply walk/jog 30-40 minutes every other day, you’ll find yourself gently swept along in a pattern of relaxation and good feeling. Your workout starts to become a special time for you. As you make progress you find within yourself the strength and security to keep going. At first you’re “just visiting” that special world when you go out for a run. But gradually you begin to change. You get used to the positive relaxed feeling. Your body starts cleaning itself up, establishing muscle tone, circulating blood and oxygen more vigorously. One day you find you’re addicted, and the beginner becomes a jogger.
That sounds like me! I’m just waiting on the last part when I become a jogger. Soon? Maybe? Eventually? By the end of the year? Haha. But he has so many good points about beginning running. That’s the training method I’ve been using with Candace (yesterday I wasn’t exactly following it). I basically just read through it on my own because until now I was just doing what Candace told me. (Yeah, I’m one of those people who will do what people tell me to do in the gym. Personal trainer’s DREAM, I am.)
Basically it’s a run/walk method. He explains the walk breaks here, and it means I’m running 2 min, walking 1, for the run time. Yay walk breaks! That’s the general idea of what I’m doing when I do it with no distractions. And you know what? It’s going to work this time! C25K probably would work too, but I’ve just gotten a bad feeling with it because I’ve started and stopped it multiple times. I’m committed to doing this now though, so anything would work assuming I don’t injure myself. And the Galloway method is supposed to be the NO injury method, so I’ve got good odds for success.
I might not be ready by Fitbloggin, but I’m definitely doing a 5k this year without any walking (far, far down the road this year). I refuse to accept that I can’t do this. I can. I can. I can.
Running: Getting Started
If you enjoy this type of walk + run workout and think it would be a great way to ease into jogging and then running, then you should buy Jeff Galloway’s book about getting started in running.
Jeff Galloway offers an easy way to get started in running that has been tried and tested by thousands of runners over the years.
His book is available on amazon here: Running: Getting Started
It’s a more in depth look at the run-walk-run method and all the basics of getting into a running lifestyle.
If you really want to be a runner I’ve heard it’s a good book to start with. Happy reading and running!