You might wonder whether you are still getting the same benefit out of your walks and whether you should switch to jogging.
There are plenty of things you need to be aware of as you make the transition from а walker to a runner. The most important rule is: you should start slow and steady and listen to your body. You have to be more careful when you include difficult exercises in your daily routine. It’s recommended to get a medical examination before you start training.
Here are a few ways that can tell you if you’re ready to make the switch. Check them 🙂
- You should start with walking for 30 minutes – three to five days per week. The walking helps to develop your strength and allows your body to acclimate to this activity. While walking you need to use a heart monitor, which lets you see how close your current heart rate is to your fat-burning heart rate zone. As your body becomes more familiar with your walking routine you will notice that the heart rate starts to drop. When you reach this point it’s time to increase the intensity by switching to jogging.
- Star to insert short jogs into your walks. Begin by introducing 30-second intervals of jogging occasionally in your walk. Once you’ve jogged for 30 seconds, resume your walking speed to catch your breath and recover. Begin jogging again once you feel fully recovered, repeating this walking/jogging cycle until you reach the end of your walk. Starting slow and increasing the number of micro-jogs as you become stronger will help you to avoid injuries. Increase the jogging interval gradually in a continual progression.
- As you build endurance you’ll find that you can walk for longer periods of time without becoming tired or experiencing muscle fatigue. An increase in endurance allows you to cover longer distances and walk at a faster pace than you used to. When you reach the point where you jog the entire distance that you used to walk, without stopping or slowing down, you’ll receive a much more intense workout than you did previously. If you eventually find yourself wanting more from your workout, you might consider transitioning your daily jog into a run
- Listen to your body. The longer your jogs become, the more stress is placed on your muscles and joints. Leave at least two days for rest and recovery between jogging sessions.
- Stretch for 10 to 15 minutes following every walking and jogging session. Pay attention to the muscles that tend to get particularly sore and tight when jogging.