The Traveling Runner

HOW I WENT FROM HATING RUNNING TO LOVING RUNNING 🤩

Do you want to start running but don’t know how or where to begin? I have been there! I used to swim competitively for many years and then abruptly stopped when finding a pool to swim laps in became difficult. But I still craved movement and endurance exercise. I decided to give running a try! My first several runs for months were mostly walks with the occasional minute of running in between. In time I was able to run a mile or two consistently. At that time, I hated running so much! I was so uncomfortable, always getting cramps in my side but I never stopped and stayed consistent. I think it’s fair to say all runners hate it when they first start. Veteran runners – do you agree? 🙋🏼‍♀️ I promise it will grow on you! 

Here is how to begin: Jeff Galloway (Olympian & coach) created the run-walk method and it has helped so many people, including me! Start by walking for at least 30 minutes consecutively to build an active foundation. Once you master that (and you will!!), follow these ratios/intervals by increasing and decreasing them as you need:

✅ 1 minute of running, then 5 minutes of walking 

✅ 2 minutes of running, 4 minutes of walking

✅ 3 minutes of running, 3 minutes of walking 

✅ 4 minutes of running, 2 minutes of walking 

✅ 5 minutes of running, 1 minute of walking

✨Don’t rush into increasing these intervals. Stay at an interval for at least 2 weeks. Take your time and allow for your body to adjust. Not only do your heart and lungs need to build strength and endurance but so do your muscles. Doing too much too soon will most certainly end in injury. 

✨ Don’t focus on speed. Run slow but just keep moving! Speed will come in time! 

Stay tuned for more info on heart rate zone training and other benefits of the run-walk method!

Have you tried this run-walk method? How has it gone for you?