Having a hard time sticking with your running program? Try the run walk method for runners.
Run walk method for runners
There’s no rule that says runners have to run the whole time. In fact, it’s better to pace yourself to prevent injuries. If you take a walk break before your muscles become tired, they’re able to recover faster and you can better manage your fatigue. This is why a run walk method for runners is effective.
Jeff Galloway ( a member of the 1972 US Olympic Team in the 10,000 meters)
is the inventor of the Run Walk method, and advocates this simple, yet effective, way of running. He found that it was a great way to increase your running while minimizing your injury risk
Warm up walk
Start with a 5 minute warm-up walk. In the beginning stick with 5 minutes of walking followed by 1 minute of running. Go at your own pace and gradually lengthen your running time and shorten your walking time. Your muscles will eventually adapt to the running without becoming overwhelmed.
Make sure your walking is vigorous. This should be more like power walking then a stroll. Pump your arms as you power walk. For a small amount of added weight, add something like swiggies, wrist water bottles. Fill them with water and freeze them to avoid dehydration and keep your body temperature down in the heat.
Use different muscles
A walk run method for runners causes your legs to use different muscles, which is a good thing. It helps eliminate overuse of muscles and muscle breakdown.
So, if you’re a seasoned runner, look at the run walk method as a training tool for improvement. And if you’re a beginner, look at it as a great way to ease into the sport without injuring yourself.