How to Start Walking ? If you’re not regularly exercising and want to start running, your first steps—literally—should spent be walking. Walking, and running, are two of the least expensive and most convenient ways to get fit, lose weight, reduce stress, and improve your quality of life. And we can help you start walking, get in shape, and stick with it, without getting hurt. Before you get off the couch, take these steps to get into the habit of regular exercise, and lay a solid foundation for your running life. Skip ahead to How to Start Running.)Get checked. If you’re over 4. ![]() Walk, then run. Though some people dismiss “walk” as a four- letter word, it is the most effective way to develop the fitness you need to start running comfortably—without getting hurt. Walking puts your legs and arms through the same general range of motion as running, but without the same impact on your bones and joints. The walk should be brisk—not a race walk, but not a window- shopping walk either, says Steven Blair, professor of exercise science and epidemiology and biostatistics at the University of South Carolina. It doesn't have to be. Begin with a 1. 5- minute walk. The next day, do it again. ![]() 12-Week Treadmill Workout. Repeat the toe and heel walking one more time. The 30-day trial of the ACTIVE Advantage membership allows you to check out the program for yourself before starting a full annual membership.Starting a Walking Program. It's easy to include walking in your everyday activities and experience the many benefits of regular walking. Starting to feel warm Slight increase in breathing rate : min 150. If you're feeling strong, add five or 1. Work up to 3. 5 minutes by the end of the week. Write down details about how long and how far you went on each workout and how you felt while you were on the road. You'll draw confidence from seeing all of your workouts add up. And the next day's workout won't seem as intimidating when you see how much you've already accomplished.
Resist the temptation to just wear any old pair of tennis shoes for your workouts. Worn- out or ill- fitting shoes are one of the most common causes of injury. Go to a specialty running shop, where someone can help you find a pair that offers the fit and support you need. So don’t shop by price, fashion appeal, or bold promises. While you’re at the store, get clothing made with lightweight, technical materials like DRI Max, Smart Wool, that wick sweat away from your skin so you stay cool in the summer, warm in the winter, and dry even when it’s wet outside. Anything that’s cotton will soak up moisture like a sponge, and keep you cold. Establish a workout routine that blends well into the rhythm of your daily life. Figure out what times of day are most convenient to work out, and find a variety of safe, traffic- free routes that you can take on a regular basis. Find the time of day when running is a non- negotiable. ![]() ![]() For many people that’s first thing in the morning, when no meetings are scheduled, and the kids are still in bed. And make sure that you have cleared enough time to work out so that it doesn’t jam up your day. If a morning run means you’re speeding to work and stressed about being late, the workout will start to feel like punishment, says Charles Duhigg, author of The Power of Habit. Want to shed pounds as you go? The most effective way to lose weight is to cut calories while also boosting your calorie burn through regular exercise. Instead, try to consume 3. With the other calories you burn through exercise, you can expect to lose a half- pound to 1 pound per week. Track your intake with a detailed food journal (You can use a pen and paper, or try one of the many free web sites and apps on the market). Studies have shown that those who keep food diaries—who are also reading nutrition labels and becoming aware of portions—lose more weight than those who don’t. Build your own support system. Enlist a buddy for your first outing to the gym, the trail, or try a group workout or a class. Research shows that connecting with others - whether it’s a person, an online forum, or a workout group—increases your chances of sticking with an exercise routine. And remember that everyone feels self- conscious at first. Sneak in small activities. ![]() Take a few minutes of your lunch break to walk the office halls; park at the back of the lot, take the stairs instead of an elevator, and set a timer to chime every hour to remind you to get up and walk around, says running coach Janet Hamilton, M. A., C. S. C. S., an exercise physiologist at Running Strong in Atlanta an exercise physiologist. Even standing rather than sitting at your desk will help. Studies have shown that standing at your desk during an 8- hour workday will burn 1. Get a plan. While you may not feel like you need a schedule for working out, having a training plan will help keep you on track to meet your goals, and ensure that you build up your workout time gradually enough that you don't get injured. Plus, crossing off each workout as you complete it will give you a sense of accomplishment, and confidence. Our Start Walking plan is a simple and effective way to start working out. Get your free Start Walking plan here. ARTICLES IN STAGE 1: START WALKINGWhy Walking Is Important for Exercise. How to Buy Shoes. What Should I Wear? Tips for Staying Safe on the Roads. Secrets to Lose 2. Beginner Walking. BEGINNING A FITNESS WALKING PROGRAMAre you ready to start walking and don't know where to begin? Walking is one of the easiest, most enjoyable, and most profitable forms of exercise. All you need is a good pair of shoes, comfortable clothing, and desire. HOW TO START: First of all, start out slow and easy. Just walk out the door. For most people this means head out the door, walk for 1. Do this every day for a week. If this was easy for you, add five minutes to your walks next week (total walking time 2. Keep adding 5 minutes until you are walking as long as desired. Use one of the plans on the following page as an easy guide. If you're new to walking, start off with slow, short sessions and build your way up gradually. Do not worry at all about speed in the beginning. After you have been walking for several weeks you can slowly start picking up your pace. If you have a medical condition or any health concerns be sure to check with your doctor for advice before you begin a routine. WATCH your posture. Think of elongating your body. Hold your head up and eyes forward. Your shoulders should be down, back and relaxed. Tighten your abdominal muscles and buttocks and fall into a natural stride. Be sure to drink plenty of water before, during, and after walking. Incorporate a warm up, cool down and stretches into your routine. Start your walk at a slow warm up pace, stop and do a few warm up / flexibilty drills. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention. The toughest thing about starting a fitness program is developing a habit. Walking daily will help (exercising a minimum of 5 days a week is a good goal). You should walk fast enough to elevate your heart rate, but you should not be gasping for air. In the beginning don't worry about speed or distance. Just get out the door on a regular basis. After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines depending on your goals: If you are walking for general health benefits try to walk a minimum of 3. At this pace you are breathing harder but not gasping for air. Warm up and cool down in addition to the time spent at the faster pace. If you are walking for weight loss you will probably need to a minimum 4. Walking faster will burn more calories in the same amount of time. However, do increase both mileage and pace slowly to prevent injury. To get the most out of your walk follow these easy tips for walking faster and if you really want to increase your workout or speed consider learning to racewalk. STEPSAnother way to begin your walking program is to add more activity throughout your day. Using a pedometer to track steps can be a great motivational tool. A reasonable goal for most people is to increase average daily steps each week by 5. Click here to read more.
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