Bring Your Walk to some Run in five Simple Steps


5 MILE (One Hour) Indoor RUNNING + WALKING Workout �� BURN 500 Calories

Video taken from the channel: Pahla B Fitness


Learn How to Shuffle In Only 5 Minutes for Beginners

Video taken from the channel: pigmie


How to walk correctly and fix your lower back pain. Take the Five Easy Steps

Video taken from the channel: Dr. Chuck Tillotson, D.C.


How To Get Your 10,000 STEPS A DAY The Easy Way | TOP 5 TIPS

Video taken from the channel: Will Tennyson


7 Minute 1000 Steps Fat Burning Challenge

Video taken from the channel: Holly Dolke


Learn to Shuffle Fast by Turning Walking into Dance

Video taken from the channel: pigmie


30 Minute Indoor WALK + RUN | The Best Way to Get RESULTS in Your Walking + Running Workout Routine

Video taken from the channel: Pahla B Fitness

Buying your first pair of running shoes. 2. Walk before you run! For the first four weeks you should have a 5-15 minute warm-up walk before breaking into a trot, followed by a warm-down stroll. 3. Make sure you run/walk at least three times a week. You won’t really benefit if you do less than this.

1. First, gradually increase a gentle walk to 30 minutes. This can be done every day or every other day. 2. Then, insert segments of 5-10 seconds of running, every 1-2 minutes, every other day.

If you want to exercise every day, walk only on the day between run-walks, otherwise, use it as a rest day. 20-minute walk at an easy pace (5 days a week). Rest in between (3rd and 6th day). Your weekly total goal must be 75 to 100 minutes. Week 3. 25-minute walk at an easy pace (5 days a week).

Rest in between (3rd and 6th day). Your weekly total goal must be 100 to 125 minutes. Week 4. 30-minute walk at an easy pace (5 days a week). Step #2 Of The 5K Marathon Walk Training For Beginners.

Increase the amount of time you can walk to your chosen destination by walking regularly. For example: Walk three days in a row and then take a day off for your body to fully recover from your new physical activity. 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.

If you’re just learning to run, figuring out what ratio to use is simple: Start with a walking warm-up, then run until you can hear your breath, and take note of the time, says Hadfield. That’s. Take Steps is more than just a walk. It is a community that brings together patients, caregivers, and friends in a celebration that will leave you feeling empowered and inspired. When you fundraise through Take Steps, you are directly impacting treatment, research, and quality of life programs for patients with inflammatory bowel disease (IBD).

How to run your first 10k four easy steps to get you across the line by following this five-step guide to training and racing the 6.2-miler. “Walk or cycle the course two days before the. Find Your Take Steps Walk. Please use the zip code search for the most accurate list of events in your area.

Using the state search will only populate walks in that state. OR. STEP 1: The first thing you want to do is go into the SETTINGS on your watch. STEP 2: Open the Apps.

This will bring up the list of all of the applications you have on your watch like running, swimming, walking, etc. STEP 3: Click on the application you want to add you run/walk to. In this case I clicked on RUN, but like I said earlier the same can be done for trail running.

List of related literature:

But you don’t need to start with this large number of steps (which is about 5 miles).

“Better with Age: The Psychology of Successful Aging” by Dr. Alan D. Castel
from Better with Age: The Psychology of Successful Aging
by Dr. Alan D. Castel
Oxford University Press, 2018

*The walk-run program is started after a patient has demonstrated the ability to walk 30 minutes consecutively, without injury, 3 times per week on alternate days.

“Pathology and Intervention in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2008

Step 4: Make It Real Get started today by looking three feet in front of you, not three miles.

“The Millionaire Fastlane: Crack the Code to Wealth and Live Rich for a Lifetime” by MJ DeMarco
from The Millionaire Fastlane: Crack the Code to Wealth and Live Rich for a Lifetime
by MJ DeMarco
Viperion Publishing Corporation, 2011

A 15-minute-mile walk (1,770 yards) is about 1,900 steps.12 Thus, new pedometer brands have an “aerobic steps” function that records steps taken in excess of 60 steps per minute over a 10-minute period of time.

“Lifetime Physical Fitness and Wellness: A Personalized Program” by Wener Hoeger, Sharon Hoeger
from Lifetime Physical Fitness and Wellness: A Personalized Program
by Wener Hoeger, Sharon Hoeger
Cengage Learning, 2008

Step 3: Walk for 5 minutes Then jog for 2 minutes, walk for 3 minutes × three cycles (total of 15 minutes) Walk for 5 minutes at a comfortable pace.

“Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game” by Bruce Reider, George Davies, Matthew T Provencher
from Orthopaedic Rehabilitation of the Athlete: Getting Back in the Game
by Bruce Reider, George Davies, Matthew T Provencher
Elsevier Health Sciences, 2014

A 15-minute mile (1,770 yards) walk is about 1,900 steps.2 Thus, some pedometer brands have an “aerobic steps” function that records steps taken in excess of 60 steps per minute over a 10-minute period of time.

“Fitness and Wellness” by Wener W.K. Hoeger, Sharon A. Hoeger
from Fitness and Wellness
by Wener W.K. Hoeger, Sharon A. Hoeger
Cengage Learning, 2012

Walking, Your New Best Friend* * This section is adapted from the article “Walk, Don’t Run: How Walking Uphill Can Speed Up Your Trail Runs” that I wrote for the March 2011 issue of Trail Runner magazine.

“Relentless Forward Progress: A Guide to Running Ultramarathons” by Bryon Powell
from Relentless Forward Progress: A Guide to Running Ultramarathons
by Bryon Powell
Breakaway Books, 2013

* The walk–run program is started after a patient has demonstrated the ability to walk 30 minutes consecutively, without injury, three times per week on alternate days.

“Pathology and Intervention in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen, Robert C. Manske
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, et. al.
Elsevier Health Sciences, 2015

– Try a 5-minute run followed by a 2-minute walk, followed by a 30-second sprint, followed by a 60-second walk, followed by a 6-minute run, followed by a 3-minute slow jog, and so on.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

STEP THREE: Establish a fitness base through walking.

“The DHEA Breakthrough: Look Younger, Live Longer, Feel Better” by Stephen Cherniske
from The DHEA Breakthrough: Look Younger, Live Longer, Feel Better
by Stephen Cherniske
Random House Publishing Group, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I just found your videos earlier this week and they’ve been a wonderful addition to my weight loss journey. Your positive attitude is motivating and I enjoy your videos. Thank you!

  • Hello! I have been working out for a little over a month now. I have been working out in that 70% type of way for about a month. I go to the gym, work kind of hard everyday 6 days a week, with little rest and not reaching my full potential. This video was a real eye opener. I love to workout, so when people tell me to rest more and work harder, I neglect it. I don’t want to stop, it’s very hard and honestly scary to think about because I might lose motivation. But, watching this gave me a new perspective. I can’t go to the gym today so I was looking on youtube for run with me videos, I clicked on yours looking for my usual hard but fast and short term routine workout, run for 10 minutes at 6 miles an hour, do whatever muscle group I’m doing that day, then repeat. As fun as it is and as much as I enjoy working out, watching this video really opened my eyes as to how unsustainable that is for my flow. This is my first video of yours I’ve watched, and I almost clicked off when I heard it was a slower workout, but I stayed, and I’m so glad I did because I feel like my whole perspective on working out has changed for the better. I’m still in high school and my first day of school is tomorrow, and I really need a break to get back into my school schedule and flow. I probably wouldn’t have taken one if it weren’t for this video. Thank you for this new perspective I hope to take with me my whole life! Can’t wait to follow along with other videos and posts!

  • Pahla, I am so blessed to have come across your videos back in July of 2017. Since then I am 42 pounds lighter and in the best shape I have been in a long, long time. I connected very well with the 30 day workout then quit cycle you spoke of in the video. But not now!! I have been actively engaged with “running/jogging/wogging” for over 18 months. God bless you and your business. Heading over to Patreon to thank you! Grateful for YOUR decision to become a personal trainer! Best, Ken

  • Thank you so much for this! I didn’t even know that indoor running was a thing until I found this video. I used to run outdoors several times a week but it has been raining almost every night where I live so I searched for an alternative. Great video 10/10 highly recommend!

  • This makes legs and thighs bulky bigger or leaner? I have tried walking with leslie but it made them bulky even though i streched a lot:(

  • I’m holding off on the serious sweat guide for a while, have to get my elbows and wrists better, I really think it’s the cold more than anything. Love this today. I ran more than walked. Lower half of me is feeling great. LOL. Still forever grateful

  • Hi pahla, thank you! There is finally a work out i dont dread doing! I have been following you for the last month and look forward to always doing another one��

  • Thanks Pahla! This was great for me to hear while I’m determining my goal for this coming summer. My goal this past year was to learn to run! I learned how in about 8mos. My maximum run time has been 30mins. I can’t seem to get past that amount of time because of mental block. All I can think about is how much time I have left in the workout which makes time literally stop. I’d love to hear any tips you have on that topic!

  • I know I did this one before! So unlike me not to leave a comment! ��. I worked out hard yesterday, so this workout with one of your longer stretching videos did the trick for me today! Thanks!

  • hi paula i have been running 11years now but i heard that if your body gets used to something like that that you stop seeing results i go for about 6 mile i used to go 3 maybe 4 times a week but then i cut it back to just once a week and i noticed that my body changed it seemed to get better at burning fat so is it true sorry for long message

  • The background music is so much calming. I’m just here laying on bed and feeling this music is something else.. A different kind of peace❤❤

  • Finally someone gets how to break it down into slomo so I can see where the body parts belong and how to put them together. Now if only my feet could see!

  • I am 41 years old. I’ve been trying to learn the running man all week. I came across your video and I leant it in a day. Your way of teaching is incredible. Simple but very efficient. Thank you.

  • Hi Pahla, I am a beginner and I am proud I did this all the way today. You are such a motivator and inspiration to all those like me ‘doubters’. Thank you so much.

  • I love this workout for getting my steps in on days when I can’t or don’t feel like going outside. Sometimes I walk the whole thing, sometimes I run the whole thing and others its a mix of running and walking.

  • this is walking from my dorm to class in boarding school in a fixed location

    edit:still,I didn’t lose much weight.dont let this demotivate you though because I think it’s the snacks I’m eating to compensate for my daily energy intake

  • i did this workout yesterday and let me tell you right now as i sit here and drink my coffee i ache all over even my arms and biceps and all i did was swing my arms…its truely amazing what muscles are at work throgh just normal daily activities tysm for making these videos its really quite a blessing!!! ♥ tc and be safe!!!

  • did this for 10 times!!

    11032 steps
    took 40 sec 1 min rest each round

    edit: make sure to stretch before and after! concentrate on the calf area! repeat stretch throughout the day if needed bcos you going to feel the sore the next day if you don’t properly stretching!!

  • for me (and for anyone similar to me)
    im a 21 yr old female under 100 pounds
    doing this once burned 46 cals & i reached 1,078 steps 😉 haha

  • I work from home and I do other exercises after work but this is one is perfect for me for small breaks during the day. Now instead of snacking during a break I just turn this on and do it and I feel so much better than if I would have just had a snack. Thank you!

  • I’ve done this work out many many times and I love it only thing is the most steps I e gotten is 852 is it because I’m not walking fast enough? Cause at some points I’m jogging

  • I really like this one, it’s nice and short, perfect to add to other routines if you like, or just do it twice or more for extra walking. I hope you’ll do more like this.


    ෂ්ලි සිනාසෙමින් ඇය කුඩා කුඩයක් තබා ගත්තාය ඇගේ විලුඹ ක්ලික් කළා සමාවෙන්නප්‍රෙන්ටිස් ඒක මම හිතපු මුල්ම දේ

  • I was so surprised when I looked at the video but eventually it was amazing that I did 1000 steps in just 7 mins, thanks Holly you are such a motivation for these short workout sessions. I mean every word of it. I do these along with 7 min slim legs & 7 mins flat stomach workout ��Thank you so much for your efforts for being a motivation for people who haven’t ever worked out in their lifetime!!!

  • If y’all want to earn MONEY while walking i have something for u:I found this app that pays u to walk I literally just had my phone with me while going to school and made 15 dollars… in one day wtf!! Here is a link for everyone who wants to try: And it’s free

  • DO, DID,……………………D O N E!!!!!! Actually, After Running With You For 30 Minutes For A Year -5 Minute Intervals; Ironically, This Run Is Longer…..However, It Is Easier, Especially With The Merged Music!!!! Thank You Pahla B……Thank You!!!!

  • Genuinely didn’t think this would give me 1000 steps, but I’ll eat my words. According to my apple watch I went from 7515 to 8612 in literally 7 minutes. I also burnt 49 active calories and 68 total calories, which isn’t too shabby at all.

  • Just did it for the first time! Burned 55 active calories, got in 1100 steps which came out to 0.41 mile on my Apple Watch. Pace was 17’39” which is wayyy better than my normal 22’ pace. Thx Holly!

  • Today I will be doing all of holly exercise 5 times each the end of the day I’ll update u guys
    Here’s a piece of advice:
    Never stop eating calories if u stop for a month it will be bad for ur health so only eat a little not so much….

    I did this workout 8 times it’s easy
    I lost half a kg maybe

  • I am now doing this workout 3-4 times daily. It’s really great for me as I have three kids and currently working from home & under lockdown.

  • I must have done something wrong cuz i did it 5 times in a row and the next 3 days my calves were so sore that i couldn’t walk lmao

  • I did this and got my 1,000 steps! I loved it and plan to do it again here in a few! Haven’t worked out since this dang COVID started and somehow have only put on 4.9 pounds, so they’re coming off! Love this! Thanks so much! You have a new subscriber!

  • just with u work out i have lost 4 pounds i will keep work out and diet thanks u very much ���� i love u work out and congratulations for ur pregnancy!! ������ thanks u for being my inspiration and motivation

  • Absolutely love this so quick and easy I can fit it in while waiting for dinner to cook. I tend to do it as a jog rather than walking and find your encouragement really motivating. Thanks Holly x

  • I really enjoying doing the 7 min 1000 steps! I am 60 years old and your workout helps me during this quarantine period. From Paris, Thank you!!!

  • It’s great fun and those 7 minutes were gone by so fast. Im sweating but it wasn’t that hard. I’ll keep on walking because it feels as if it’s effective even if it’s not as hard as other workouts. I really like that video and I think I’ll do it again the next weeks����

  • @hollydolke
    I love this video and use it as a cardio intro to your other exercises that I do daily. Would loooove a longer length version 20 or 30 min. Prefer it without HIT exercises because it breaks the flow. All I need is your awesome soundtrack and motivational words to keep me going.

    I’ve looked online for other longer length walk / runs and there just aren’t any that are a vibe.

    Thanks for helping me stay fit indoors!!

  • Here is a pure FOLLOW ALONG supplemental video of this step. Starting super slow to fast like a pro by the end of the video just follow along:

  • So my problem Ill get the rhythm and technique and then the second he speeds up I keep doing this weird 3 step shuffle as opposed to the 2-step or 2-motion technique. What can I do to fix this?

  • idgaf if you’re bad at this, I like this tutorial

    (is idgaf a real word? I’ve heard it somewhere but idk if I’m just making up words ��)

  • I wasn’t expecting that could have learned it so easily….i just did it..and i felt like seriously i did it…thankyou so much….i am satisfied a lot with this video❤❤

  • I’m doing this in thee air on my couch,.I’m pro. What should I do with my arms? I actually got off my damn couch and tried this. My bf looked at me while he played his guitar and asked if I was ok Lol! Guess I was good…Lol!

  • Me thinking it’s done: I mean I could shuffle before but this was a great time killer

    The video: NOW CROSS YOUR LEGS

    Me: *shocked confusion*

  • July 15 day 1
    July 16 day 2
    July 17 rest painful calves
    July 18 rest painful calves
    July 19 day 3
    July 20 day 4
    July 21 rest
    July 22 day 5
    July 23 day 6
    July 24 rest
    July 25 rest
    July 26 day 7
    Aug 2 l

  • no time to scan the comments, but great tutorial, hope with 2 million subs now, you will do more shuffle step vids? like the pace you go, even for someone like me, who has no sense of rythm whatsoever, with your tutorials, i might even have a go-but it won’t be pretty….imagine dancing with a wardrobe. it’s gonna be a learning curve but hey i’m willing to give it a go.

  • It was very hard with one colour of legs you should change ur legs to different colour trouser legs Cos that was definitely hard xxx

  • I am 61 but claim to be 23….dont go there but I have just learnt to shuffle:o I love to dance always have always will, I must be the oldest raver in the country, love this:D

  • Wow! Thank you! So much useful information. I haven’t run since high school (many many years ago lol) and I just completed this. Much appreciated.

  • I’m a 50 year old white guy and I’m gonna give this a shot. It looks so fun! Thanks for the breakdown, it’s very helpful. I’ll definitely be checking back in with you. Keep up the good work!

  • This was new; wow! The music was also a great stimulating thing. Thank you so much! Excellent experience! I have a question about going to the toilet. I am always insecure when I will go out for a walk or run. It is difficult to find a good balance or timing about that.

  • Looks super easy, so i tried doing that shuffling thing standing infront of the mirror and god, i look so funny trying to do that stuff. But anyways, i will not give up. #This will be my lockdown challenge #Lol

  • have been following your channel and have tried this run at home. I started with the 1-minute run and 1-minute walk at first and slowly moved to the 4 minutes run 1-minute walk. I feel so energised. I am able to workout through the whole video. Thank you for this.

  • I love your walk run videos. Thank you. My question is will I get the same workout if I do these on the trampoline especially if I increase my bounce and pace and still get a good workout? I do get off for any intervals and hop back and continue. It’s kinder on my knees and feet. Thank you so much. Your videos are the best

  • Great video, Pahla. Trying to get back into longer run intervals after an injury. Indoors is great! But my calves are sore!!! On my tippy toes too much? Not landing correctly? Thanks for the great variety of workouts! Pandemic life saver!

  • This was fantastic! I haven’t run since being 5 months pregnant, now my daughter is almost 3 months and I kept pace with you the whole way �� Really proud of myself! Your personality kept me focussed, felt like running with a friend ��

  • Back in the 80s I did a lot of jogging running in place and I started running outside when I was 40 I’m now 65 don’t run near as much but still get a lot of steps in every day but as I’m older jogging in place and yes I usually do it barefoot too, my hip Will bother me mid work out.But it’s good to mix it up! Hi hanks!

  • It’s 2020 and this is my first time working out to this video. As a new runner I have to say “Bravo Pahla! Amazing workout with great motivation and tips!”

  • I did it! I worked out with you earlier, but have also been doing walks/runs with you in the afternoon because I live in NYC and have been trying to keep my spirits up during this pandemic. A feeling of achievement and growth is so important important right now. You really have been helping me so much. Thanks again.❤️

  • I start working with this video from today, i’ll update my weight every week once or twice:)
    june 24: 149.6 lbs
    july 3: 148.1 lbs
    wish me luck! ^^

  • Thank you for the run this morning….I have never run 5 miles before…feeling motivated and accomplished and aspired to do this again!!!

  • Tessa I’m following you one hour running 10.k steep I burn calories 666 I’m I finished running I feel so great lights weight

  • I enjoyed doing this workout, but I cant stand still doing it. Honestly I thought I would have to stop mid-way through it. I finished it ready to go some more. Thank you for all the postural advice through out. It definitely helps. The only issue I had was half way through I had to pause it briefly to stretch my right quad out. Otherwise I wouldn’t have finished. Definitely will make this a routine 3 days a week. Btw I did 8, 918 steps.

  • u cannot help it talking i know but next time can i hear your comments when the walking portion comes because talking while running makes it hard to stay in the zone. thanks.

  • This was almost like doing HIIT on the treadmill except the running intervals are longs with the walking shorter. I’ve been working out for three and a half years and now the gyms are closed. Thank goodness for Youtube.

  • I’m 61,my first time doing this, I’m glad I did I finished the whole video,I’m from Charlotte,NC all the Gyms are closed,so I had to find another way to get my workout in Thanks for your help.

  • Hi Lovely Bee,,i just finished this one,,its killing,i think i have to do your 5miles indoor walking tomorrow for recovery,,no more run tomorrow..btw i dont understand those who dislike the video,,..i Love it anyway ❤️

  • Hi, I adapted this today by doing stairs with weights. This was my first long stair workout. I am enjoying being shut in thanks to your workouts!:)

  • how much can my husband lost he 230 and he want to lose 15 pounds in 2 months. how much can he burn. how much doing this workout will he lose.

  • I have been doing walk/aerobic dvds for many years, and do an average of 5 miles 5 or 6 days a week. I am 65, and have been looking for some new workouts. I started this one and thought I can quit halfway through if necessary, but I made it through the whole thing! I will be replacing a couple of my other routines with this one a time or two every week now. My grandson is in track and cross country at school, and said he’d like to run a race with me sometime. So this is the start for me to get some running practice in. Thanks for this

  • Ooh hooray, I did it! I loved the info on correct breathing also the importance of swinging the arms. My form is laughable I’m sure, but as a senior I’m getting a kick out of doing these great PahlaB miles. Thanks so much.


  • New to exercise? �� Get STARTED with my FREE 14-day exercise plan specially designed for beginners. It’s fast, fun + effective:

  • I just finished this walk and feel really pleased. I’ve walked etc for some years but never have never run or jogged much, so I’m enjoying adding these videos to my program. Thank you Pahla from my old lady heart.

  • It’s 1:31 am here in NZ…and I was just watching lying in bed….but I’m gonna try this out…Gosh I reckon it’s a mental thingy too…This is awesome…choice

  • This was an awesome run/walk exercise! My first…and definitely will not be my last! Just wondering if it’s ok to do this everyday?

  • I did the hole workout now and it feels so good! I’m a beginner and when u said that we were going to run in 4 minutes and just walk for 1, I was okay I’m going to try, but when we were going back to run again I was like omg I can’t do it I’m going to walk for 1 minutes more and just run for 3 minutes, but then my girl pwr came in and I was like “no you can do this!!” And I did the hole workout without any pause or something! Thank u so so much!! ����