Walking your way to running

Strange as it may sound, all running experts who have ever written on the subject of starting a running program seem to say the same thing - start out walking. Well, at least none of the materials for beginners that I have read, from books to online sites,  are saying that you have to run outright. Starting easy is among the first rules of thumb, and it can't get any easier than walking.

Runner's World has a simple 30/30 plan by Hal Higdon to get you going, featuring 30 minutes of exercise for the first 30 days. This features a walk-run routine.

Also in Runner's World is Amby Burfoot's 8-Week Beginning Runner's Training Program.  The training is designed to get you to the point where you can run 30 minutes at a slow, relaxed pace. Like the others, this progressive program begins with more walking than running, and gradually evolves into more running than walking.

One of the programs that I have shared time and again with friends who ask for information on how to start a running routine is a beginner's schedule from The Complete Idiot's Guide to Jogging and Running by Bill Rodgers and Scott Douglas.

The program guides a beginner through a series of 30-minute walk-run routines, four times a week, building towards 30 minutes of running in a month. The program requires that you are already able to walk for 30 minutes, four times a week.

Now, before you get too excited and over-zealous, here are a few, not in any way unimportant, points to consider before you begin this program or any other workout program for that matter.  I am borrowing this from Amby Burfoot.

1. If you are over 40, not accustomed to any exercise, or more than 20 pounds overweight, consult with your physician. Unless you have a known health risk, your doctor will probably encourage you to begin a run-walk program, but it's always wise to check.

2. Schedule your workouts. You won't find time for them unless you make time for them. Put them in your PDA, computer, daily appointment planner, on the front of your refrigerator, or wherever else you keep your schedule.

3. Expect bad days. Everyone has them, but they pass quickly, and the next workout is often better than the previous one. So stick with the program.

4. Don't rush. In the fitness world, rushing leads to injuries and discouragement. Be patient, and go slow. The goal is to reach 30 minutes of continuous running, not to set any records getting there.

 Having rest days in between workouts is advised, which means, don't try to do the four workouts for a week on four consecutive days.

Also, before – and especially after – your workout, it’s a good idea to do some gentle stretching.

WEEK 1

Workout 1: Walk 10 minutes. Then, for the next 10 minutes, alternate running for 1 minute with walking for 1 minute. Walk 10 minutes.

Workout 2: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 1 minute with walking for 1 minute. Walk 5 minutes.

Workout 3: Walk 10 minutes. Then, for the next 15 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 5 minutes.

Workout 4: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 2 minutes with walking for 1 minute. Walk 4 minutes.

WEEK 2

Workout 1: Walk 5 minutes. Then, for the next 20 minutes, alternate running for 3 minutes with walking for 1 minute. Walk 5 minutes.

Workout 2: Walk 5 minutes. Then, for the next 21 minutes, alternate running for 5 minutes with walking for 2 minutes. Walk 4 minutes.

Workout 3: Walk 4 minutes. Then, for the next 24 minutes, alternate running for 5 minutes with walking for 1 minute. Walk 2 minutes.

Workout 4: Walk 5 minutes. Then, for the next 22 minutes, alternate running for 8 minutes with walking for 1 minute. Walk 3 minutes.

WEEK 3

Workout 1: Walk 5 minutes. Run 10 minutes. Walk 5 minutes. Run 5 minutes. Walk  5 minutes.

Workout 2: Walk 5 minutes. Run 12 minutes. Walk 3 minutes. Run 5 minutes. Walk 5 minutes.

Workout 3: Walk 10 minutes. Run 15 minutes. Walk 5 minutes.

Workout 4: Walk 6 minutes. Run 18 minutes. Walk 6 minutes.

WEEK 4

Workout 1: Walk 5 minutes. Run 20 minutes. Walk 5 minutes.

Workout 2: Walk 5 minutes. Run 22 minutes. Walk 3 minutes.

Workout 3: Walk 3 minutes. Run 25 minutes. Walk 2 minutes.

Workout 4: Run 30 minutes.