Fitness Minutes: (13,947)
8/16/13 12:19 P
I walked for distance for about 6 months then I worked on my sped. I am still not where I want to be at, but I can walk 3 miles in 46 minutes. I started running with the C25K program 5 weeks ago and have really enjoyed it. It now takes me around 11 minutes to run a mile and I will just keep working on that. I did manage to run my first two miles in 24 minutes!
Fitness Minutes: (98,426)
789 8/14/13 12:52 P
I would do both!
Maybe on weekdays you can start a Learn to Run or C25K program to see if you enjoy running vs. walking. These will start you out at a level that's comperable to what you're doing now (you don't *have* to run/jog if you don't want to, of course, but it's a good way to see if you'll like it).
On the weekend (or a day off when you have a little more time), you can work on distance. Walk at a steady, comfortable pace and build your miles. The recommendation is usually about a 10% increase per week on your milage, so you could set a distance goal (3.1 miles / 5k would be a great one to start) and build up to that and beyond.
You'll notice with a lot of training programs they do a combination of different types of runs - slower distance runs to build mileage, faster short runs to build speed, hill runs to tap into higher intensity exercise. Each day has a different purpose, so even though you're doing the same activty, it's really several different workouts. There's no reason you can't do something similar with your walking.
8/14/13 10:50 A
personally, I would go for distance or tougher terrain. but then I hate jogging lol
Fitness Minutes: (931)
76 8/14/13 10:43 A
I agree there are so many apps out there for your smart phone that help with the C25K! I have been using the RunDouble app on my phone (its free). I have found that I feel better if I do each week twice. I started in not so good shape so it has taken me longer to get back to the way I should be!
8/14/13 10:02 A
The Couch to 5K program will definitely get you jogging -- in intervals. If you choose that option, don't feel like you have to stick to the 9-week schedule. If week 2 is just too much for you, do week 1 over and over until you feel like you can move on. There's no time frame for it, even though it's billed as a 9-week program. Take as long as you want :)
8/14/13 9:43 A
If you're interested in starting to run, I really like the Jeff Galloway book for beginning runners. It's usually easy to find at your local library. He's really focused on making sure you're properly prepare to prevent injury. If I were you, I'd increase my distance at this point. If you feel ready for a bit of a challenge, you could include some short bouts of jogging into your regular walks and see how you feel.
8/14/13 8:36 A
I don't have much to add to what's already been suggested. I started with walking and worked up to really brisk walking. Then I tried jogging/ running but it was too high impact for me. So I went back to fast walking, but I switched to a hilly route. After I got used to that, instead of adding more distance/ time, I strapped on a backpack. I started with maybe 5 lbs. of weight in the backpack, and I've gradually added weight to it-- now I carry 20 lbs. and do the same route in the same amount of time as when I started doing the hills-- but it's more intense because of the added weight. I know when it's time to add a little more weight because the last really steep hill isn't such a challenge to keep up the pace.
Fitness Minutes: (39,981)
2,322 8/13/13 7:01 P
My advice to you would be to work up to walking at least 3 miles during your walks, and increase your walking pace, until you feel like you need to kick it up a notch again. At that point, when you are comfortable with walking 15 or 16 minute miles for 3 miles, then look at trying to put some jogging into your workouts by following a "couch to 5k" program. Don't forget to get fitted for real running shoes at an actual running store before beginning any type of running program.
When it comes to calories burned, total distance covered is the major factor. Speed is largely irrelevant.
However, walking faster does get your heart rate higher, and creates additional fitness benefits.
But the impact of running is hard on the body, and it is generally recommended to build up a solid walking base before transitioning to running. 2-3 months of walking, and being able to comfortably walk 3 miles briskly are good benchmarks of this. And when you do want to start running, the interval approach is a good one. A Couch to 5K plan is a good way to get towards running www.sparkpeople.com/resource/fitness_artic les.asp?id=598
One alternative way of increasing the intensity of your walking is to include some hills on your route.
I think it depends on what your personal goals are. I did find an app that helps me. It is called Runtastic. It tells me how far I have went, how fast I have went and how many minutes I have went. I really like it. I like walking long distances and I don't care about the speed. But if you do start slow and work your way up. Sparks has some good running programs. good luck with this...
Fitness Minutes: (931)
76 8/13/13 3:12 P
I would say to do what you are comfortable with. Do you want to be a runner? I think that you could increase the distance as long as you keep your pace up and see results. If you have never been a runner before and you decide to go that way make sure to start slow running works many different muscles and if you try to do to much at once you may find yourself sore or too tried. Good luck on your journey!
Fitness Minutes: (2,825)
250 8/13/13 2:36 P
Hi all! I have been walking at a brisk pace for 1.5 miles every other day. I'm looking to kick it up a notch soon and am not sure if I should increase the distance (would go up to 3 miles as I walk a certain trail that is 1.5 miles) or try to start jogging/walking (jog a few minutes, walk, repeat). I've never really jogged before. Any advice? Thanks!
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.