If you're looking for an inexpensive exercise that you can do just about anywhere, you'd be hard-pressed to find a better workout than running. Running is effective for burning calories and losing weight. Loose, comfortable clothing and a high-quality set of runners are the only things you need to get started. If you're new to running, a run-walk program allows you to get all the benefits of running without pushing yourself too hard too soon.
Before You Start
Before you start any running program, consult your doctor, especially if you're not accustomed to physical activity. If you're obese, your doctor may advise you to start with only walking, since running could place an unhealthy strain on your joints. Choosing the right footwear is important to avoid injury. Look for a pair of shoes that breathes and offers support for your ankles and arches. If you've never bought a pair of running shoes before, speaking with a professional at a sports specialty store ensures that you're purchasing the right runners to meet your needs.
A Schedule to Try
Make it your goal to work up to a workout that's 30 minutes long in total. Commit to running three days each week. Warm up and cool down by walking and stretching for three minutes before and after the more intense portion of your workout. Begin your program by walking for 14 minutes at a moderate pace for the first week. During your second week, pick up your walking pace a bit more and go for 16 minutes. In Week 3, introduce some running, alternating between 30- to 45-second bouts of jogging and five minutes of walking. Work out for 18 minutes in total, not including your warm up and cool down. On Weeks 5, 7 and 9, up your total workout time by two extra minutes so you are working out a total of 24 minutes on Week 9. Gradually reduce the amount of time you're walking and increase your running time, until you're jogging for 2 minutes and walking for 1 minute by week 11. By week 12, you're ready to try running for 24 minutes straight. Congratulations -- you're doing a complete 30-minute workout when you include your warm-up and cool-down time.
Tips on Form
While running, focus on letting your heel hit the ground first. Roll forward toward the ball of your foot, then push off with the front part of your foot. Keep your shoulders relaxed. Bend your elbows and pull your arms in towards your sides, keeping your hands relaxed as they move back and forth. If you want to pick up the pace during your periods of walking, proper fitness walk form helps. Lean forward gently from your ankles, then walk as quickly as you can. Use the same general form advice for runners when you're walking.
Change It Up
If you're run-walking for the purpose of weight loss, incorporate strength training into your overall workout routine. Because muscle burns more calories than fat, even at rest, building it helps you shed those excess pounds faster in addition to making you a better runner. It's also smart to forgo running occasionally for another type of cardio workout, such as biking or swimming. By giving your running muscles a break, you can hit the track even harder next time.
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