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Walking workout series, week 4: Walk/running
continued from page 1
When doing this week's routines, try to walk/run on grass or another soft surface to be kind to your joints. Start off with your traditional three- to five-minute warm-up stretch, then walk at your powerwalking pace for seven to nine minutes. Then, try to lightly jog or run for two to three minutes. Make sure your posture is upright, keep your head up, chin back and neck long - and don't lift your feet too high off the ground. Then, slow down your pace again to your powerwalking speed. In another seven to nine minutes, pick up the pace again for two to three minutes. Continue this pattern for 30 minutes or thereabouts. Over the course of the week, increase your running time and decrease your walking time depending on what is comfortable for you (see our sample plan below). If, during one of the days you're not walk/running you'd still like to exercise, feel free to cross-train or try another kind of workout.
When doing this week's routines, try to walk/run on grass or another soft surface to be kind to your joints. Start off with your traditional three- to five-minute warm-up stretch, then walk at your powerwalking pace for seven to nine minutes. Then, try to lightly jog or run for two to three minutes. Make sure your posture is upright, keep your head up, chin back and neck long - and don't lift your feet too high off the ground. Then, slow down your pace again to your powerwalking speed. In another seven to nine minutes, pick up the pace again for two to three minutes. Continue this pattern for 30 minutes or thereabouts. Over the course of the week, increase your running time and decrease your walking time depending on what is comfortable for you (see our sample plan below). If, during one of the days you're not walk/running you'd still like to exercise, feel free to cross-train or try another kind of workout.
If you are strength training as a complement to your walking workouts, make sure this week that you focus on your upper body and go light on your legs. Also, remember to stretch thoroughly before and after your routine. Here's a detailed stretching workout if you need specific guidelines. Good luck.
| Monday | 30 minutes of walking with two- to three-minute intervals of running every seven to nine minutes |
| Tuesday | rest |
| Wednesday | 30 minutes of walking with three- to five-minute intervals of running every five to seven minutes |
| Thursday | rest |
| Friday | 30 minutes of walking with five- to seven-minute intervals of running every three to five minutes |
| Saturday | rest |
| Sunday | Cross-train |
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