How to Turn Your Walk into a Run

A Walker's Guide to Running

-- By Nancy Howard, Certified Running Coach

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You have been walking faithfully four to five days a week, gradually increasing your time to 30 minutes or longer. Congratulations! But after following this routine for several weeks, you may no longer feel the challenge you once did. You feel it’s time to kick it up a notch and see where these legs can take you! The next step for many walkers in your situation is running.

Running is a great sport in which almost all individuals can participate. Despite the fact that many people believe running can lead to arthritis of the knees and hips, studies conducted by Stanford University and the Cooper Institute have actually shown that running can improve bone and joint function for those not already suffering from arthritis.

Running has been also shown to:

Decrease blood pressure
Increase cardiovascular functioning
Increase HDL (the good cholesterol)
Improve aerobic endurance
Increase muscle strength, especially in the lower body and core
Promote better sleep
And perhaps most importantly, promote a sense of self-confidence and well-being

Now that you know the benefits, before embarking on any running program it is always best to get clearance from your health care provider, especially if you are older than 40 or have a history of heart disease, high blood pressure, diabetes or osteoarthritis.

While becoming a runner can be a tad overwhelming in the beginning, getting the right shoes, developing a good plan, and allowing time for your body to adapt to the rigors of the sport should get you well on your way. Many new runners find that setting a goal to run a race, such as a 5K, keeps them on target to finish their training program.

Start at Ground Level
A runner’s only real piece of equipment is a good pair of running shoes. Running in the wrong shoe is a surefire way to injure one's self; wearing improper footwear can lead to issues not just in the foot but also the ankle, knee, hip, lower back, and even your shoulders. This is why it is essential for you to go to your local running specialty store to get fitted because the staff there has been trained to fit runners of all levels.

Here are a few pointers for getting fitted for running shoes:

Allow plenty of time. It takes time to find the right shoe, but it will be well worth the time invested.
Go at the end of the day, when your feet are the most swollen from being up and about.
A runner’s foot is bound to swell, especially on longer runs; therefore, most runners need to go up one to one and a half shoe sizes from their normal street shoe size. Don’t panic; this is quite common.
Bring the socks you plan to wear when running or ask the salesperson to recommend a good running sock for you to wear while trying on the shoes.
Bring in an old pair of your athletic shoes so the personnel can evaluate the wear pattern on your shoes to determine the roll of your foot, also known as your pronation.
Try on many brands and models and don’t necessarily go with the most expensive, the prettiest color, or the first one that fits comfortably. Most new shoes will fill nicely because of the cushioning, but keep trying.
Lastly, ask about the store’s return and exchange policy. Most stores will not take shoes back once they have been worn on the street, but ask just in case your shoes don't feel comfortable on your first run.

Develop a Plan
So now that you have your new shoes, what do you do? Having a plan is fundamental for most beginner runners. Running without a plan or training program is like going on vacation without a map to get to your destination. SparkPeople’s Spark Your Way to a 5K is a great way to start (even if you don't want to commit to a race event). It outlines what days you need to run and the walk/run intervals that you need to do throughout the training schedule. Most people can prepare for a 5K in approximately 12 weeks of consistent training. Missing a workout here and there is not too critical, but if you are missing a workout once a week in a three-days-a-week training schedule, you may require more time. Therefore, you may want to consider repeating weeks until you have a solid base before moving along the schedule.

If you are not confident to begin a running program on your own, check out your local running club or consider hiring a running coach for a few sessions just to get you going. To find a certified running coach or club, go to the Road Runners Club of America website, www.rrca.org. There, you'll find a state-by-state listing of coaches and clubs in your area. And don’t forget about your local running specialty store. Many times these stores offer social runs for their customers and some even direct clinics for runners of all fitness levels for a nominal fee.

To be a runner does not mean that you have to run from the first step out the door and every subsequent step thereafter. In fact, walk/run programs (which combine intervals of walking and running) are best suited for novice runners and work well for seasoned runners, too. This method reduces your risk for injury while slowly helping your body to adapt to the rigors of running. While your cardiovascular and respiratory systems might be physically ready for a run (especially if you've been active in other aerobic activities prior to running), don’t forget that your muscles, joints, connective tissue, and diaphragm also need to adapt to the new, more rigorous movement patterns of running. This takes time.

Hit the Road
With new shoes and a schedule, you must consider surfaces. While you might be stuck with whatever running surface is available to you, such as concrete sidewalks, it might be worthwhile to find an alternative. Here's what you need to know about the pros and cons of various running surfaces.

Grass is the ideal running surface, according to most experts, but it's also more difficult to maintain your balance on this surface due to the unevenness of the terrain. It's not the best choice for a new runner unless the grass surface is on a football or soccer field that has been maintained.
Running trails are generally easier on the joints due to the dirt and cinder that overlays the surface. You may want to check with your local parks and recreation department to see if there are any in your area. However, do not consider running on a hiking trail as these surfaces tend to be more uneven and therefore more difficult to run on and maintain one’s balance.
A high school or college track is less jarring on the joints. However, running around an ellipse for an extended period of time can get boring rather quickly.
Treadmills are a great resource for many new runners who may not have a running partner or group. They allow for runs at all times of the day in the safety of a controlled environment. However, treadmill belts help propel you, so it is best to run on a 1-2% incline (or grade) to help make the transition to outside running a bit easier.
Concrete, the surface most readily available, is the worse surface on which to run. While most people can’t avoid running on this surface, it is 10 times harder on the joints than running on asphalt, so it is better to experiment with a variety of running surfaces to avoid injury.

Listen to Your Body
Every run should begin with a proper warm up. Starting with a brisk walk for at least 5-10 minutes will allow your heart to get pumping and the blood to start flowing to the muscles. Warm ups and cool downs are very important to integrate into your program and should not be skipped. Warming up allows the heart to slowly elevate and get the blood flowing to the muscles while cooling down allows the heart to gradually return to a slower rate.

It isn’t too unusual for a new runner to hit the trail too fast, too soon. This may be one reason many new runners give up very soon into their program. The problem is they do not allow time for their body to adapt. Runners might find it beneficial to use a heart rate monitor to make sure they are not running too fast or too slowly. The Rate of Perceived Exertion (RPE) scale can also be used to determine intensity of training.

It is very important to follow your running schedule especially if you have no previous running experience. Rushing the process will increase your risk for injury and/or burnout. However, you can repeat a week or two if you are not ready to advance. As a runner, it is essential that you listen to your body. This means if something does not feel right, it is best to slow the process.

You do not have to run, walk, or run/walk every day to be a runner. As important as running is, it is even more important to allow good recovery, especially as you get older. Recovery—not the running itself—is what helps your body adapt to running, so make it a part of your regular schedule. In fact, most running coaches recommend no more than 3-4 days of running per week max. Doing some nice cross-training activities, such as strength training, yoga and your old standby, walking, on your non-run days will allow for good recovery while not overtaxing the body. After all, your goal is to be a lifelong runner—not a once-in-a-lifetime runner.

So what are you waiting for? Head out the door and see where your feet take you!

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About The Author

Nancy Howard
Nancy is an avid runner and health enthusiast. A retired pediatric nurse, she received her bachelor's degree in nursing from Texas Woman's University and is also a certified running coach and ACE-certified personal trainer.

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Member Comments

MRSFANCYLADY

The best workout/running/j
ogging bra is the Enell Bra. They're a tad expensive ($62), but WORTH EVERY PENNY! I own 2 of them. - 4/11/2013 10:49:30 PM
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WHITERABBIT8

I've already progressed from an inveterate walker into a runner, but this article was a great reinforcement. Thank you! - 11/16/2012 8:03:53 AM
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TUBLADY

I was a runner. But the damage my knees endured I payed for later. Now after two complex knee replacements. running is out, fast walks, with some jogging is all I can do. But that's OK, I can do so much more, ski and hike . I am taking up Nordic walking.
I really don't believe we were meant to run as much as we have tried to do in our lives.
As long as I exercise , raises my heart rate., and strength train, I will leave running to those who feel they are physical able too. - 11/15/2012 8:23:34 PM
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RENEETC1

I tried running back in the '70s when I was a lot younger. Couldn't get the right stride no matter how hard I tried. And after seeing both my sister and niece suffering with knee and back problems from running, I won't even attempt it. So "I don't jog, and I don't do windows". - 11/15/2012 1:52:43 PM
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SUNNY572

I have tried again and again over the course of this past year with all the appropriate precautions. I added running/jogging slowly and my good knee just cannot take it neither can the hip on that same side. I will continue to speed walk/ jog and strength train and yoga but this is just out of the question for me and it saddens me so because I loved running before my back injury. I think I will focus on what I CAN do.
- 11/15/2012 12:01:01 PM
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OTTER68

unfortunately there are no tracks or running trails within walking distance of my house. It's just concrete. I don't want shin splints! - 11/15/2012 11:45:20 AM
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WAYCAT

You must have read my mind, Nancy - after nursing an injured foot for the past 5-6 weeks and having to walk instead of run, in the next few days I think I'll be just about ready to get back into running again. So this article has come just right for me.
I'm a little nervous about starting out with running again, but after Christmas I'm starting training with a friend to compete in a tri-athlon being held in my village in the Spring, so I've got to start again before too long anyway!
Thanks for this article - most helpful. - 11/15/2012 10:57:51 AM
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ALSPALSUS

I like a bunch of you right now have tried "the running thing" and at 64 I feel the same way about running as I did at 24. I "HATE RUNNING" for all the reasons she listed. It's hard on the knees, it's hard on the feet, it's hard on the ankles, shoes are impossible to find at any price, and the ones you do find are so outrageously expensive it's not worth it. Running on grass when you were a kid was a thing to do because you could do it barefoot and nobody cared. Now put on your $200.00 - $300.00 running shoes with your very expensive socks and go run in the grass. Let me know how that works out for you especially wet soggy grass, not too mention depending on where you're running in the country it's very easy to run into a prairie dog hole in Arizona, Or a Red Fire Ant Mound in Texas. I know thousand upon thousands run all the time I see them as I do my walk. I get them it's for them it's just not me. Here's my thought on this whole exercise thing. Do It For You Not Some One Else. I walk at a pretty brisk pace yet I enjoy my walk I try not to make it "WORKMAN LIKE" or "EXERCISE". I see Squirrels, Butterflies, Other Joggers. My Point Is It's Fun It's A Joy It's ME and that my friends makes it all worth doing.... - 11/15/2012 10:24:23 AM
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JANNEBARN

I have two sisters age 59 and 60 who are runners. Both have had all kinds of injuries that have required knee & foot surgery, casts, cortisone shots, physio-therapy, painkillers and more.

I am 61 and I haven't run since I was 12. I walk every day 1-3 times, I do yoga 5 times a week and lift weights 2 times per week. I look 10 years younger than they do, and I am much more flexible. As humans we are meant to move lots, but constant running is not normal, or healthy in the long term. - 11/15/2012 10:23:08 AM
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MOVERSHAKER51

Great inspiration! Can anyone recommend a super supportive yet comfortable running bra suited for large breasted women?
thanks! - 11/15/2012 9:03:00 AM
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SCOUTFINCH18

I tried. I really did. I joined the Running for Rookies page. I stayed away from concrete. I limited my running to no more than 3 days per week for about 6 weeks. I got good shoes. I warmed up first, stretched after. I believe that some people's physiologies are not meant to run. My 62 year old knees and hips told me so and giving it more time would only have them screaming at me rather than moaning.
I can walk a 10K and often do, by the way. - 11/15/2012 6:51:15 AM
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SVELTERDI

An excellent plan for running integrating walking intervals is Jeff Galloway's plan. Google his name and you can find his website. I just ran a half marathon using his techniques and finished in 2 hours 11 mins!! I have steadily lost weight doing this plan and am so happy I found it- the bet part is I actually love running now! I cant wait to find my next half marathon in the spring and maybe- a full marathon. You really can do it- but follow his plan and start slow to avoid injuries. Also the right shoes are absolutely critical, better to find a decent running store and have them look at your stride and fit you with the right shoe. It will possibly save you from joint, muscle, and tendon problems. Good luck everyone! - 11/15/2012 6:10:36 AM
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JPOULIN73

i'm in the same boat with sunny arizona...my knees dont even like jogging, let alone running and having a large bustline makes it painful also...what about ways to change up walking so it doesnt get satale? any suggestions? - 9/11/2012 9:06:51 PM
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NAOLEE

Awesome. - 8/21/2012 12:18:30 AM
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JAEBAEBEE

This was very helpful! Especially about the need for a training schedule and picking good running shoes. - 6/28/2012 11:09:59 AM
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