When do I add running/jogging to my walking?

bellygoaway

Thanks for the advise everyone!

nkechio23

I agree with what alot of people have suggested. I am in a running program now that coaches people on how to learn how to run. We started off in small increments (example: five minutes walking, 30 seconds running x5). We slowly built up the running portion every week by reducing the time that we were walking and increasing the time running. After about 6 weeks I am jogging/running three miles and it feels like a breeze. Best thing is to work yourself up to running! You can do it

Good Luck

MoreBean13

I second whoever said to go to a running store and get fitted for proper sneakers. Also, make sure to stretch well (Don't forget the IT band!)

I would do the run/walk thing and mix it up with a lower impact training like elliptical or spinning on off days. Good Luck!

joannezuk

There's a lot of great advice here, and I will echo one piece of it: listen to your body.

It seems most people have talked about intervals, and I agree; it's the best way to start. That said, remember, you are not being chased by a bear. You don't need to kill yourself trying to win the 50 meter dash. Some have suggested you start with as much as a minute of running. I started with 15 seconds followed by 5 minutes of walking. And eventually, I built up to a marathon (26.2 miles).

Here's my advice: when you run that 15 seconds, try and make it easy on your body. Think about running light on your feet, landing on the balls of your feet. Running is different than walking, and if you run by striking your heels, you'll really feel it through your knees and hips. Start by running slowly (think about how a horse prances); your heart rate will still go up and you'll be torching calories, but you'll be feeling less impact. I like running on a treadmill because I can hear the difference when I'm running well. When I'm making a lot of noise, running heavy on my feet, I always feel sore after. When I focus on form, it's much better, and I can tell right away that I'm making less noise.

Best of luck, and keep us update with your progress!

just4peachy

You can get hurt running if you are not careful. First make sure that your heart is in good shape. The doctor should be able to confirm it. (I had a heart attack at 52 - so just get it checked.)

If you pass there, make sure you are walking the distance you hope to run. If that is a mile or two, great. If you can do it up your walking speed to 4-5 MPH depending on your height and length of your legs. That will help you get going.

I would also work the legs doing some squats for a couple of weeks before you run. Or you can use the leg machines at the gym. You need strong muscles to prevent injuries to your knees and feet.

Then -

Just do short blasts of 15 seconds walk 45 seconds something like that. Listen to your body and don't confuse sweating with pain. If you have that down for a mile or so, I would check out C25K (Couch to 5K)

Good luck.

Motly I agree with this but... forget speed! I "run" at an average 5.2 mph (11:30 mile), many consider this a jog or slow run. Speed isn't your concern. After your DOCTOR has told you that your ticker is in good shape to give it a go, and get yourself fitted!! Shoes are the numero uno in my running (hip/knee pain/I-just-can't-do-it).
If, after you start running, you have hip/knee problems, check what you're doing before you blaming running/jogging. I had massive knee pains that ended up being the result of HOW I was doing, not what. Hamstrings vs quads. Everything needs attention.
If it hurts, slow the eff down! Even if you're walking-ish. Movement is good, your body will tell you when you're doing too much.

mamabear272

BAHAHAHA Peachy! My run is 4.5 right now! It's what I can do without my legs feeling like they're gonna fall off! When I log it on MFP that speed comes up as a fast walk. I don't care about my speed yet. I'm just trying to learn how to run, then I'll work on my speed. Today will be W5D1 of C25K. W5D3 will be the day I'm doing a 5K. Walk for 5 minutes, run for 20 minutes, walk for 5 minutes. I plan on doing all that then see how I feel for the rest of the length I have left as to whether I'm going to walk or run the rest.