When you’re first starting to run, you need to take it slow. The best approach for the long haul is to ease your way into running. One of the biggest problems that new runners encounter quite frequently is running too much too soon. By using a run/walk technique, you’re able to slow down your running and slowly yet safely grow into a long-term runner. Here are a few different apps and devices that can help take your running career off in a safe direction.
I switched over due to the VO2 Max feature as well as some other advanced functionality. Both will alert you when it’s time to run and then walk. This can be set up however long you want each one to be.
The real key to starting out is to progress weekly like the following example:
Week 1 (3 days a week): Walk 4 minutes / Run 1 minutes for a total of 20 minutes each day
Week 2 (3 days a week): Walk 3 minutes / Run 2 minutes for a total of 20 minutes each day
Week 3 (3 days a week): Walk 2 minutes / Run 3 minutes for a total of 20 minutes each day
Week 4 (3 days a week): Walk 1 minute / Run 4 minutes for a total of 20 minutes each day
If any week seems too much then dial it back however much you need to. You can go as far as Walk 9 minutes run 15 seconds. (I think 15 seconds is the minimum interval). The big picture is to keep you running safely for a long time to come. Too many runners get injured too quickly because they jump in with goals that are too ambitious.
Another idea is to create a simple goal. Trying to run just 1 mile is a simple enough goal. If you want a rock-solid plan check out this post: How To Run 1 Mile When you’re out of shape.
I have put together a great post on how to get more daily steps in. Check out the post here: How To Walk 10,000 Steps A Day.
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