Hello divas! I hope that your week is going wonderfully so far. Mine has been pretty low-key so I can’t complain. One thing I am focusing on this week, however, is getting back into a regular running routine, albeit low mileage as I have had so much time off. If you follow me on social media, you know I started a new weekly series last week called Running 101. This series is a chance for me to share some of my beginning running tips that I have learned along the way with all you lovelies. We started last week with why running is a good form of exercise. Today I am sharing one of the “hows” of running – using the run-walk method.
My running journey started like many such journeys do – with a couch to 5K program. This was great because it started off with a combination of running and walking and gradually became more running than walking. The purpose was to learn to run for 30 minutes straight by the end of the program. Well that didn’t work to well for me. I made it to about the 20 minute mark and would have to take a breather. But I knew that I wanted to be able to run 5Ks and work my way up to the half marathon distance (see 5 reasons to run a half marathon).
The first half marathon I signed up for was the Princess Half Marathon at Disney World for 2013 (I ended up running a half before then, but I signed up for this one first). While researching this race, I found out about Jeff Galloway (who I got to meet at Fitbloggin 2014!). Jeff is a lifelong runner who uses the run-walk-run method of running. Basically, he does distance races keeping a steady interval of running with walk breaks. This has been perfect for me and I have been using this method ever since. I have completed 12 half marathons and multiple 5Ks and 10Ks along the way.
So why was this method a good fit for me? There are 5 benefits to using the run-walk method that have helped me in my running journey.
- Decreased chance of injury. The run-walk method causes less wear and tear on the body, decreasing the chance of injuries. Continuous use of muscle will result in fatigue much quicker. This method will allow a runner to go farther and/or longer before fatigue sets in.
- Quicker recovery. With less wear and tear on the body also come quicker recover after a run. I know from experience that I can walk all over Disney World after doing 13.1 miles and still not be sore the next day. I generally don’t have a lot of pain after a long race because of the walk breaks.
- Interval training. This is a form of interval training which means that you can burn more fat and calories than running at a constant pace. Which is great if you are like me and trying to lose a few pounds.
- Breaks up distances into manageable units. Running is as much mental as it is physical – especially when you get into the distance races. Using the run-walk intervals will help with those long distances. Running 14 miles just seems impossible. But as I am running my intervals, I only have to focus on the next interval. Before I know it, my mileage is done and I can treat myself to a post workout smoothie.
- Motivating for new runners. This method allows just about anyone to run any race they want. It doesn’t matter your age, weight, gender, or physical ability. You can be a runner. As you start off slow, you can work your way up to running for a longer amount of time and having fewer walk breaks.
[Tweet “Check out part 2 of my #running 101 series – the benefits of using the #run – #walk method #runningtips #fitness #fitnesstips “]
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