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    Run/Walk Schedule

    Posts: 979 Member
    edited September 2024 in Fitness and Exercise
    I am wanting to attempt to get into running, I tried this last summer and totally failed. Now I have a schedule and realized I started out too hard with running at first. Anyways, I will most likely do this on the treadmill, and wonder if it will matter what speed I go at. If I should do it at a speed where I can walk and run without changing it, or if I should increase the speed for running. Running starts out at 30 seconds in length so don't know if it's something I should bother with going back and forth with speed. Also, I just recently bought a heart monitor, and am still not to sure how to use it. Mainly regarding when I should test my heart rate. SO with the Run/walk schedule, where I will be switching when should I be checking my heart rate, like the first one on the schedule is to run 30 seconds and then walk 4 min and 30, and do it 7 times for a total of 35 min.

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    Replies

    • Posts: 80 Member
      When you start running for the first time, remember a sustained effort is better to focus on than speed. It's better to run slower and keep it up for a longer time, than to wear yourself out with a short sprint. That said, a lot of programs for new runners suggest alternating intervals of walking with running-- two minutes of running, followed by three minutes of walking, then repeat. However, if two minutes is too difficult at first, try one minute, or 45 seconds, or whatever works for you. Gradually, you'll be able to build up to a point where your running intervals will become longer, and you'll be walking less. Good luck to you!
    • Posts: 979 Member
      Thanks for your reply.
      I thought maybe this schedule, which came with my heart monitor might be better as it starts so slow, because I did have troubles running for 2 minutes. :( I couldn't get through a half hour of switching, when running for 2.
    • Posts: 148 Member
      You could always look into the Couch to 5K Program. This is a program designed to get you from the couch to being able to run a 5K in 9 weeks. It starts off gradual with intervals between waking and running at whatever speed you choose. I have this application on my phone and it tells me when to walk and when to run. I am on week 3 so far and I really enjoy it.
    • Posts: 1,549 Member
      If you have an iPod I highly recommend the C25K program that you can download called Podrunner Intervals. They will give you a great beat to run to and will tell you exactly when to change from walk to run and back again. They start easy (short runs) and work up to a full 5k (3 miles) in just 9 weeks! If you can't seem to keep up, that's ok, just repeat the week!!! It's not a judge, but a tool to use to get into running but not hurt yourself!

      Good luck, and if you catch the running bug like I did, I'll see ya on the trail!!!! LOL!
    • Posts: 979 Member
      But what about your heart rate, thats what I'm trying to find out. Like with Wii Zumba, I get my heart rate after each song, since they vary in intensity. I don't know if this is the right thing to do, cause I haven't figured out how exactly to use my heart monitor. SO I'm needing to know with doing Walk/run. When I should test my heart rate.

      I will look into the C25k program, I just don't have an ipod any more, the battery runs low quick on my phone so I don't use it much. But it would be easier having someone tell you when to switch for sure.
    • Posts: 124
      I am using the C25K program & love it.

      Regardless of what program you use, I got some great advice from some seasoned runners. If you think you're going too fast, you are. If you think you're going too slow, you're probably right where you need to be. I've been trying to keep this in mind as I work to increase my running while reducing the amount of time I spend walking.
    • Posts: 80 Member
      But what about your heart rate, thats what I'm trying to find out. Like with Wii Zumba, I get my heart rate after each song, since they vary in intensity. I don't know if this is the right thing to do, cause I haven't figured out how exactly to use my heart monitor. SO I'm needing to know with doing Walk/run. When I should test my heart rate.

      I will look into the C25k program, I just don't have an ipod any more, the battery runs low quick on my phone so I don't use it much. But it would be easier having someone tell you when to switch for sure.

      Running for Your Heart
      To produce an optimal conditioning effect on the heart, your exercise must bring your heart to 50% to 85% of your maximum heart rate. To calculate your maximum heart rate: subtract your age from 220; multiply the result first by .75, then by .85. The result is the heart rate range which should be maintained while exercising. Here's how it would work out for a 30-year-old:
      220 - 30 = 190 (predicted maximum heart range)
      .50 x 190 = 95 (low end of range)
      .85 x 190 = 162 (high end of range)

      This runner's heart rate should range between 95 and 162.

      More precise target ranges are possible following oxygen consumption testing. To produce a training effect, you must function at 50% to 85% of the maximum heart rate at least three times a week, preferably on alternate days, for 30-45 minutes each day. Exercise prescription is best determined by performing a stress test such as the one provided by NISMAT. This type of test helps identify the zone of effort you are most likely to derive benefit from.
    • Posts: 80 Member
      I just found that info from http://www.nismat.org/traintip/runner/newtrain.html

      I'd assume that when you're running during the running intervals, you'd want your heart rate to be in the maximum range for the duration of the run part, then I would guess that your walking interval would follow until your heart rate frops a little...?
    • Posts: 979 Member
      show previous quotes

      Running for Your Heart
      To produce an optimal conditioning effect on the heart, your exercise must bring your heart to 50% to 85% of your maximum heart rate. To calculate your maximum heart rate: subtract your age from 220; multiply the result first by .75, then by .85. The result is the heart rate range which should be maintained while exercising. Here's how it would work out for a 30-year-old:
      220 - 30 = 190 (predicted maximum heart range)
      .50 x 190 = 95 (low end of range)
      .85 x 190 = 162 (high end of range)

      This runner's heart rate should range between 95 and 162.

      More precise target ranges are possible following oxygen consumption testing. To produce a training effect, you must function at 50% to 85% of the maximum heart rate at least three times a week, preferably on alternate days, for 30-45 minutes each day. Exercise prescription is best determined by performing a stress test such as the one provided by NISMAT. This type of test helps identify the zone of effort you are most likely to derive benefit from.

      Thank you very much! I have a ways to go, which I knew, cause I wasn't able to get through it before. I just got back to being active regularly throughout the week in the last couple of weeks, I bought the monitor, and was happy when I reached 129 lol. So sitting at 59%. ( thats doing Wii Zumba for 40 to 50 min) So figuring out where I need to be with this formula you gave me, I I need to be between 135 and 153. SO I need to get quite a bit higher than I thought. I was thinking another 5 to 10 percent.

      I had gone 20 years not running. It was so sad, I didn't run around with my kids. When I got healthier, (they were older) and I could run, but not for long cause I was so weak. it woulld be an absolute dream to be able to be a "runner". I always "fantasized" about doing Awesome 3000 with my kids when they were little. lol. Last year I walked for MS, and thought it would be so awesome to Run for MS. This running stuff is definitely a goal I'm going to reach! :)
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