Fitness Articles

How to Turn Your Walk into a Run

A Walker's Guide to Running

8KSHARES
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.
Continued ›
Page 1 of 3   Next Page ›
Got a story idea? Give us a shout!
8KSHARES

About The Author

Nancy Howard 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.

x Lose 10 Pounds by September 9! Sign up with Email Sign up with Facebook
By clicking one of the above buttons, you're indicating that you have read and agree to SparkPeople's Terms & Conditions and Privacy Policy and that you're at least 18 years of age.