Walkers often think that running is not for them. But almost any walker can became a part-time or full-time runner with the appropriate steps. The benefits of regular running include a stronger heart, more calorie-burning muscle and greater confidence, in sports as well as personal and professional life. And, the beginning of a new decade is the perfect time to adopt the running habit.
Instructions
1. Walk one mile at least three times a week.
2. Warm up with a half-mile walk on your first day out as a transitioning runner. Then run slowly for one minute without stopping. If you can't run a minute, try 30 seconds. Start walking again until you recover.
3. Continue the running/walking intervals described in step 2 several times until you have covered a half-mile.
4. Walk a half-mile to cool down.
5. Stretch your legs and other parts of your body.
6. Repeat this workout once more in your first week as a new runner.
7. Run just a bit farther before slowing to a walk during your second week. Over time, increase the time and distance of the running legs of your workout and decrease the walking time until you can run a full mile, slowly, without stopping.
8. After you can run a mile without stopping slowly add another mile to your routine until you can cover two miles. If you want to run three miles or more, build up to that point.
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