Walking workout series, week 4: Walk/running
To quote the old adage: 'You've got to walk before you can run,' and that's precisely what you've been doing to build up to this week of walk/running. During this final week, you'll do some walk/running routines designed by iVillage fitness expert Josh Salzmann, and they'll be the most intense of all the workouts you've done so far. Not only have your muscles gotten used to walking for at least 30 minutes in one go, but they've gotten stronger and, no doubt, more defined by now. Because you'll be adding running to your fitness repertoire, you'll be burning a lot more calories and should start seeing results if you haven't already. Remember to drink eight glasses of water a day, follow a nutritious diet and take time to rest.
For those of you who've never tried running, the idea may be daunting and scary. Some people find that the high-impact nature of this activity causes them to lose their breath and they literally can't take the force of the pounding. There's no reason it has to be impossible, though. To ease yourself into it gently, make sure you have proper running shoes for your workouts and get accustomed to running the first few times you try to walk/run. If you have to stop and walk, that's no problem. In time, you'll be able to increase the duration of your run. This week, build in one rest day after each workout so that your muscles have adequate time to recover. If you find your body just can't take this type of intense training, feel free to go back to powerwalking as your regular form of exercise.
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