Moving from running to walking

Learning to love running is a process, just like any new habit. Drinking more water and starting meditation practice are two examples. It is not common for things to feel easy and breezy the first time a runner puts on their shoes. This is due to many factors, including the temperature and the route.

There are many benefits to running. Running is more efficient than walking and offers more calories burned in a shorter time. This makes it a great option for those looking to get a quick workout.

These expert-backed strategies will help you pick up the pace from a stroll and make it a run or jog.


There is no need to feel pressured to run an Olympic-worthy 5K. Instead, you can kickstart your running habits by including jogging intervals in your regular walking route, suggests Alyssa Kush, a physical therapist. She says that a good place to start is walking for 30 seconds and then running for one minute. This will challenge your heart rate and build endurance to run longer distances.

Start with 15 seconds if 60 seconds of jogging seems too long. Kuhn suggests increasing the running time and decreasing the walking time as your fitness improves.


It won’t be easy to choose the right running shoeBrandon Nicholas is a certified personal trainer. “Some sneakers can be worn for walking but are not designed to support running.” He suggests you visit an athletic shoe shop and speak with a staff member. They can help you decide if you can continue to use the shoes you already own or if you should buy a new running shoe.


You’re increasing your muscle load by speeding up. It would help if you were taking care of your body with regular strength exercise at least twice weekly. Target the posterior chain, or backside, of your body. Single-limb strength exercises like deadlifts or squats are great places to start.


Studies have examined the relationship between cadence, or how many steps you take per minute, and injury. Studies show that increased cadence can decrease the load on the hips and knee joints. This prevents common running injuries.

Michelle Montiel is an RRCA-certified coach and academy director at The Snail’s Pace Running Academy. Over-striding can cause a slower cadence, which results in a heavier heel strike. This can cause injury,” she states. She also suggests you aim to run at 160-180 steps per hour.

She suggests you use a music mix with approximately these beats per min to keep your feet on the right track. “A quicker cadence doesn’t require more effort; it’s just a shorter stride length. People get faster with less effort.


Setting a goal can boost motivation to run more often. Kuhn says Depending on your fitness level, a goal to run 5 miles per week for the first 2-3 weeks can be a good place. This will help you stick to a training program. Kuhn says that once you consistently achieve this distance, you can adjust the goal based on how your body responds and recovers. It is a good rule of thumb to not increase your distance more than 10% from the week before.

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