Nina-Al, also, you should schedule regular rest days as your body needs time to recover and build a muscle base. It is the time taken to rest between runs that is most important. There are lots of running/walking programs out there, Spark has both.
Hi Nina. I've been walk/jogging for about 3 months now. I started walking - slowly at first, since I had arthroscopic repairs on both MCLs in my knees. In February I walked (no running) my 1st 5K. Today, I participated in my 10th 5K. I'm still not running the entire 5K, but I'm out there!
My advice is pay attention to what your body is telling you. Running and even walking for that matter, can put some large forces on your joints. I'd start first with your shoes - have you been fitted at a running store? Buying off the shelf can get you the wrong shoes and that will definitely hurt! You'd be surprised at how much difference the right shoes can make. I absolutely love Nike stuff - but I can't wear their shoes for other than casual wear. My foot is wide and I need stability and support. I wear Brooks, which my local running shop, fitted me with. It's also a larger size than I would normally have selected!
Regarding form, there are numerous videos and such to help correct any problems with form. For me, I just started walking at the fastest pace I could manage. My first attempts at adding jogging came in April, 3 months after I started my walking program and after I had lost 20 lbs. (I started at 217#) I tried the Couch 2 5K program, but couldn't seem to make it work for me. So instead, I'm following my own program. I have increased my mileage while pushing my pace. I'll walk 5 minutes to warm up and then try to jog for 2-3 minutes as I can interspersed with speed walking as needed, usually 3-4 minutes.
I've also finished 2 10K events and have signed up for a half-marathon in October. I may not be the fastest participant out there, but I'm not the slowest! And as someone today said, " At least you were vertical when you crossed the finish line!"
Listen to your joints and if you continue to have pain, see your doctor. All the best!
Teri - Lexington, KY
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle
Hello i'm starting to walk/jog and i also do some exercises from Zuzana light but my joints are starting to ache, i had been doing the 5K walk/jog program but i donīt know what iīm doing wrong some direction in how to do it would be great. Also i don't know how to continue this program because it is just 5 weeks, i have two problems with other programs 1) start with the same that the 5K so it would be like going backwards and 2) i only have 30 minutes to exercise in the mornings. So it would be great to get some help thanks :D
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