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Walk to run program - Tips for the beginner:

Check with your physician before beginning any exercise program. If over 40, you may need a stress test.

Buy the right shoes: Buy shoes from a sporting goods store that has staff that are veteran runners and shoe experts that can help you get the right shoe for your foot size and shape. If you under or over pronate, you will have to have a shoe that helps correct these conditions. Buy a shoe for the surface you plan to jog on, i.e. trails or roads. Plan to replace your shoes every 350-500 miles

Clothing: Wear comfortable clothing. The newer synthetic materials allow for sweat to be whisked away from your body better than cotton and will help keep you cooler in the summer. In cold weather, layer your clothing.

F.I.T. formula

Frequency: 3-5 days per week

Intensity: walk/ run at a pace that allows you to converse with a running partner. If you have a heart rate monitor, use this formula for finding your target heart rate

Training zone: 220-your age=maximum heart rate. Take 60-85% of this number. That’s your training zone.

Time: 30-40 minutes will get you in good shape

Warm up and cool downs: Warm up with walking or light jogging for 5 minutes. Make sure you cool down by slowing down your walking or jogging pace for another 5 minutes at the end of your workout. These times are not included in your workout.

Stretching: Make sure you stretch the major muscle groups in your lower body: quadriceps, hamstrings, calves, hips, ilio-tibial band, inner thighs, and hip flexors. See handout for stretches.

Run with a friend: Find a reliable partner to hit the pavement with. Running with your spouse can help increase your motivation to stick with your program over time. Having a partner provides you with someone to converse with (remember that conversational jogging pace!) and is an added safety feature—there’s safety in numbers!

Where to train: Trails and paths are easier on your joints, but a track or street will do. Make sure the surface is as even as possible, without too much slant in the road. Try to avoid busy streets. Check out the area you plan to jog in and make sure that dogs are fenced in or tied up. It may be easiest to map out a path in your own neighborhood. You can drive the path and record the mileage from your odometer to give you and approximate distance for your path.
You may also choose to run indoor on a track or treadmill. A treadmill is great for keeping track of distance and time and it offers a super alternative to going outdoors during inclement weather.

Hydration: Make sure you drink plenty of water throughout the day. Drink 10-14 ounces of water before you train, and if doing a long workout, you may need to drink water during the workout. Replace water you lose from sweating soon after your workout. You can weight yourself before you go out and after you return. If you lose, for example, one pound of body weight, drink at least 16 ounces of water to replace what you’ve lost. Keep well hydrated at all times, especially in hot weather. Try to avoid caffeine as it acts as a diuretic and can dehydrate you.

Form: While walking, you can swing your arms to speed up your pace. Swinging your arms with a purpose can help increase stride length as well. While jogging, stay relaxed. If your shoulders creep up toward your ears, take a deep breath and blow it out. Your shoulders will drop back and down. Try to focus on keeping them down. Keep your hands slightly open and relaxed, not tight-fisted. Keep about a 90 degree bend in your elbows. Job in and upright position; avoid leaning forward. When going up a hill, shorten your stride and use your arms more. When coming down a hill allow gravity work for you by leaning slightly forward. Try to maintain an even effort on hills even though your pace will most likely change.

Injuries and prevention: Listen to your body. If you have pain that worsens throughout exercise, slow or stop. If the pain persists after sufficient rest, you may need to consult with your physician. Always listen to the signals your body is giving you. Take time off from your program for rest as needed. Make sure your shoes are well-cushioned and haven’t gotten too many miles on them. Cross train by choosing other modes of exercise if you are having any difficulty with your walking/jogging. Use other modes of exercise on “off” days. Avoid running too fast or too soon—take it easy!

Strength training: Don’t forget about your upper body! Make sure you train your upper body with some form of resistance. Work your chest, back, triceps, biceps, and shoulder muscles. Stronger shoulder muscles help reduce the fatigue you may experience from your walking/jogging program.