In The Event You Add Running for your Walking Workouts


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WALKING WORKOUT tone while you walk and get in shape.

Video taken from the channel: Lucy Wyndham-Read

Even if you consider yourself a walker and aren’t interested in running long distances in the future, including short running intervals during walks can be beneficial to overall health and fitness. Running short distances helps elevate your heart rate, resulting in better cardiovascular fitness. Walking can be a great (and easy) way to start a daily exercise routine to aid weight loss and improve health.

While there are plenty of ways to progress your walking workouts, one way to up your intensity and reach new goals is to include short bouts of running. Use this guide to determine if a walk/run program is a good idea for yo. Walking can be a great (and easy) way to start a daily exercise routine to aid weight loss and improve health. While there are plenty of ways to progress your walking workouts, one way to up your intensity and reach new goals is to include short bouts of running.

Use this guide to determine if a walk/run program is a good idea for you: [ ]. You should run for two minutes and walk for four minutes. For people who can run continuous miles but want to build endurance, 4-to-1 (four minutes running, one minute walking) and 5-to-1 are good. So, you can label activities like running, swimming, cycling, and even speed walking as aerobic exercises.

The key to making movement aerobic: “You need to be able to sustain the activity for more. Brisk walking is considered moderate-intensity exercise, which is defined in simple terms as an activity that allows you to hold a conversation, but is too taxing to allow you to sing. Running, of.

There are great benefits to including a little running in your walking routine. Even adding a few minutes of running can help you burn more calories, build stronger bones and boost your fitness. Running is typically done after workout. Recovery run allows for recovery of lower body exercise as well as running.

This running plan is shown in conjunction with Density Giant Set Training, but can be done with any workout, or by itself. Add/remove exercise to fit your body type and ability level. Walking briskly for one mile (brisk usually means 3.5 to 4 miles per hour) burns nearly as many calories as running a mile at a moderate pace, and confers similar fitness and health benefits. Even strolling or slow walking (about 2 miles per hour) confers some benefits.

Walking can provide a lot of the same benefits of running. But running burns nearly double the number of calories as walking. For example, for someone who’s 160 pounds, running at 5.

List of related literature:

If you need to, you can even split up your walking time into shorter segments and spread them out over the day.

“The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging” by Bruce Fife
from The Detox Book, 3rd Edition: How to Detoxify Your Body to Improve Your Health, Stop Disease, and Reverse Aging
by Bruce Fife
Piccadilly Books, Limited, 2017

It’s always better to start off on a flat surface before adding any amount of intensity to your walk.

“ChiWalking: Fitness Walking for Lifelong Health and Energy” by Danny Dreyer, Katherine Dreyer
from ChiWalking: Fitness Walking for Lifelong Health and Energy
by Danny Dreyer, Katherine Dreyer
Atria Books, 2009

For example, if your goal is to start a walking program, your to-do list might include purchasing sturdy walking shoes and socks, identifying a safe walking path, and calling a friend to see if she will walk with you.

“The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating” by Carolyn Coker Ross
from The Binge Eating and Compulsive Overeating Workbook: An Integrated Approach to Overcoming Disordered Eating
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New Harbinger Publications, 2009

Some I do immediately before and after running; others I do throughout the day.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

Add another shorter walk to your regimen.

“Poodles For Dummies” by Susan M. Ewing
from Poodles For Dummies
by Susan M. Ewing
Wiley, 2011

If nothing more than a 30 second walk is accomplished, it is still beneficial.

“The Top 10 Lyme Disease Treatments: Defeat Lyme Disease with the Best of Conventional and Alternative Medicine” by Bryan Rosner, Julie Byers, James Schaller, Michael Huckleberry
from The Top 10 Lyme Disease Treatments: Defeat Lyme Disease with the Best of Conventional and Alternative Medicine
by Bryan Rosner, Julie Byers, et. al.
BioMed Publishing Group, 2007

You should also maintain aerobic endurance in the build period by adding a 30to 60-minute portion done in zone 2 to one of your other key rides once each week to make a combined workout.

“The Power Meter Handbook: A User's Guide for Cyclists and Triathletes” by Joe Friel
from The Power Meter Handbook: A User’s Guide for Cyclists and Triathletes
by Joe Friel
VeloPress, 2012

For a change of pace or to make your walking routine even more challenging, you may want to add a little hiking to your repertoire.

“The Glycemic Index Diet For Dummies” by Meri Raffetto, RD, LDN
from The Glycemic Index Diet For Dummies
by Meri Raffetto, RD, LDN
John Wiley & Sons, 2010

While the intuitive choice may be to add mileage to the long run, we first suggest running on your rest days to add mileage.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

If you haven’t exercised in a while or have never exercised before, you may need to reduce the walking times a bit until you can comfortably increase them.

“Belly Fat Diet For Dummies” by Erin Palinski-Wade
from Belly Fat Diet For Dummies
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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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  • The gym that I’ve been working out at is off for a week and I want to complete exercising I’m a power walker could u please explain it to me how can I do the blocks? For base, push and all out? ����

  • I’m glad I came looking for this. I power walk 5-6 times a week with added light jogs in between.
    The added info is very welcomed.
    Thank you ��

  • Brilliant video Lucy! I absolutely hate walking because I’m overweight and chaffing is a huge problem with my legs do you have any tips on how to keep walking through it x

  • Hey Ladies please join Lucy’s fan page we are ��lucysleanladies ���� we offer support, inspiration, motivation let’s get healthy together ��❤️

  • I find a lot of value and personal fulfillment in consistent running for long periods (40+ minutes), but I use this technique to get back into things when I’ve been out of practice, like when I’m sick or on a long holiday. It’s a great introduction back into practice, and infinitely valuable for pushing past those mental fortitude blocks!

  • Hello just wanted to tell you I appreciate this video. Especially about what we say like “I’m not really a runner” I’d say I’m a glorified walker at best, or just a jogger. Your right if you are running at any pace you are a runner. Why do we need to belittle our selves and compare so much? I’d also like to add that since I found you I’ve enjoyed your talks and have done some of your run/walks on the treadmill and found it to be a lot more comfortable and doable then pounding away feeling physically exhausted and uncomfortable throughout. today I did this one at home in place which I’ve never done before. It saved me some time since I work at 6:30 am.

  • I love your seated workouts. I wish that I would have found them sooner. I broke my ankle 19 months ago and did not have physical therapy. My dr didn’t recommend it, so I had to rehab myself. I found your youtube videos about 4 months after my break. I was looking for walking videos to aid in my rehabilitation. I still have days of aches and pains in my ankle, which could be because of my hardware and age, (60), but all in all I feel stronger than ever. I had never ran before my break. As a smoker, (I am now over a yr quit), it just didn’t fit my exercise lifestyle. About a year after my ankle break I started to jog. I am very slow, but that is ok. I love what I can do. I can do a 5k and I also did your 6.2 run. I haven’t seen my surgeon since I was at 11 weeks after my break, so I don’t know if the soreness or achiness I feel is normal at this stage. It just might be something I have to live with, which I can. It will take more than that to stop me from my new found love of running or slogging in my case. Thank you for all you do. I recommend you to everyone.

  • I’ve been having hip issues when I power walk/incline, should I switch to jogging instead (aren’t different muscles activated?or will jogging make it worse?) I’m currently working with the strider. Any suggestions?

  • In incline walking I finally found a cardio exercise that I can do and enjoy. My back, hip and knee problems prevented me from doing prettymuch anything else. But incline walking works, it’s fun and, god do I feel a burn in my glutes and calves.

  • I’ve been trying to combine running and power-walking I change the style every 5-10 minutes, and I do the whole thing for about 30-45 minutes. What do you think about that?

  • I’ve been considering making one of my days a “walk hard” day. This is motivational to that goal. I’m running at 7.8/8.8/9.9 at the moment with 30s AO’s at 10 or 11. So I was thinking that I need to add inclines into my life. What is a good general walking pace for someone that is used to running?

  • Was thinking about this earlier in my run. Especially the speed ones but I wasn’t so sure if it is okay. Glad to know it can be implemented in the training. Looking to use this in my half marathon on March.

  • Thank you Pahla! You always have a great message and and I always feel like you’re talking directly TO ME. Every single workout I’ve followed has hit home. You are a great lady and I’m so lucky to have found you!! ��

  • Doesn’t lower intensity exercise also but a higher percentage of fat as apposed to higher intensity that uses more carbs for the fuel

    You just have to do it longer

  • totally agree with walking as equal part of running. I do about one third of my training ( about 60 miles per week in total training) as walking, mainly with the dog, and i am at age 65 fitter than 20 years ago, and even more important injury free the whole time.

  • For mountain and hilly terrain, is it a good idea to walk uphill and jog/run downhill? would it be a good idea to let the terrain dictate when to walk and run and not used rigid time limits? I am now getting into walking/jogging and I just subscribed. Thank you.

    FYI: My average elevation gain is 1,400 meters for a half-marathon distance. Also, my walks/jogs include long segments above 2000 meters above sea level. Thank you and congrats for the channel, great videos, and useful info.

  • I’m looking for an answer to a certain question related to this topic. Well, I’m a beginner runner, I’m overweight. For now, I am able to run several series of 3 minutes, with breaks in between. I can run 3-4 times a week. I have been gradually extending the time of the series by 30 seconds per week. My first goal is to lose weight, the second is to just enjoy beign able to do longer runs. Wouldn’t it be better to add more walking to each workout to just burn more calories if I have time to train, but just can’t really run longer yet. Wouldn’t it be better to sacrifice running session on the weekend and go hiking 2-3hours to burn more calories overall? Or is it better not to overwork yourself with walking and focus only on running?

  • I’m suffered by lower backpain after 12 to 18 km running. I workout on core exercise but still not success. I’m beginner and 43years old. Help what to do? Run-walk-run is best idea to improve overall strength.

  • Or you can take a taxi.No disrespect.Marathon is only for athletes who are able to run.The rest need to eat a healthy vegan diet,get the weight off,then to start training seriously.

  • Hi, I’m a new runner, so a basic question. How does one time himself while running. How do i know when one minute is over in middle of a run? If i need to keep looking at my watch, then that would be extremely uncomfortable over a long period of time. Then how do i do it?

  • Torn on using this for my first full marathon. All my training runs are on hilly roads with over 400ft in elevation changes. My first marathon is mostly flat with only around 50ft of elevation change. Hmmmm… Not sure if I’ll need to do this

  • I can’t run at all anymore, my knees don’t tolerate it. So I can’t really compare the two. Though I can regularly walk up to 5-10k in a workout and even 20k every once and a while. I’ve definitely become fitter from it. If it wasn’t for walking, I wouldn’t be able to exercise on a daily/weekly basis either. It’s a great way to stay fit and healthy.

  • This is my intention for my second marathon. With my first I ran a very quick first half but my second half was over an hour slower! I walked so much of that second half. My aim is to do an 8 min run 1 walk although this may vary during the race. I want to get under 6 hours this time

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

  • Nice topic. I ran LA marathon last year doing that method. For me was 10 minute running and 50 seconds walking (but power walking, not slow walking and not letting my HR went down below Z2). As I comment before, I did it from the very beginning and respected perfectly, even when there were good down hills, if I had to stop I did it. At that moment, was my fastest marathon. ( 3:35). That seconds walking its a good quick reset for your body and then keep it going, and it’s better for recovery and finishing hard. Imight do it Again some time in the Future.

  • Not a runner, but I made it through this workout. �� I added some weights at times, and I loved the idea of running 100 & 200 steps. Thanks for the tips. ����

  • Oh my Goodness THIS IS AWESOME!! Having accepted that I just cannot run/jog on a hard surface, I have taken to water jogging. But, that gets tedious (snore…) after a while. This is such a cool idea and will certainly break up the monotony of my aqua jogging. Keep rockin’ it, Pahla….:)

  • I’ll be doing this on sunday for the Houston marathon. I’ll be keeping my garmin in HR zones and walk when both perceived effort and HR both are high. I hope to shave at least shave 2 hours time off my 5:58 off of marine corps last year. I was unaware my Low Heart Rate Training was failing because of a PE in each lung and a 2.5ft clot in my right calf.

  • I just ran a Disney race, and the Galloway Pacers (all managed by Galloway’s program) were using run/walk rations of:15/:30 intervals. Training, I see intervals ranging from:30/:30 to 1:00/:30 or ( 1:00). Jeff’s program is designed for runners of all ranges with the goal of keeping you on the road for life & without injury.

  • Thank you again for another seated workout! This is all I can do for cardio and I appreciate anything new you add for variety. I will look at Patreon? and see if I can give $ also.

  • I have used this technique for many years, and have learned that shorter intervals significantly increase my overall pace for a given average heart rate, compared to longer intervals or straight running. For example, instead of running 3 minutes and walking 1 minute, run 90 secs and walk 30 secs, or run 60 secs and walk 20 secs. Same R/W ratio, but can be done at a faster pace while still keeping your HR low and reaping the same benefits of a longer walk break. Also important to smoothly transition into the walk over the length of several strides, rather than “put on the brakes”.

  • Yo Nate great video. How long (distance) would you go for speed work repeats for a marathon or ultra? (Or if anyone else wants to answer)

  • I’m interested in getting you to help me with a marathon training program. I am very impressed with your videos,b but a bit overwhelming for me as a relatively new runner.

  • I want to thank you! I never thought i could run,then at i started watching your videos a few months ago. Now at age 50 i am running 6 miles a day and i love it. Thankyou pahla!!!

  • I’ve got my first marathon in April and I’m already thinking of adopting this technique, maybe in the 2nd half of the race. Thanks for the advice ��

  • I used it for Philadelphia and I ran 27 mins faster than Marine Corps which I ran all along (except through the water stations). I agree it’s great for newer runners, but also for older runners. It’s does wonders for recovery.

  • My old friend. Please come to Switzerland and do the Sierre Zinal race. Would be great to see you again and maybe have a beer. Bring the team. felly.

  • Funny how if you just go slow enough and easy enough over the course of months (or years eventually), you just magically find yourself to be very good at what you’re doing. Unfortunate that it doesn’t “feel” like we’re making progress in the moment. I suspect it’s largely a cultural thing. Gotta chill out!

  • Shout out to all the power walkers out there I’m with you, I power walk and I’m tell you a one minute all out at 4.5mph and a 15% incline is killer

  • in addition to walking, i also like high knee raise marching in place (sometimes w/ a resistence band just above the knees) while concentrating on how my feet land.

  • I started training by walking on a machine, at a rythm of 7:36ish and its legit making my runs faster. I usually walk around 20 minutes and if I cant endure that much time I at least try to reach the 2.5 KM mark

    Sorry for my bad english, Im spanish

  • I need to get fit walking after 7 weeks off work and getting lazy, I now need to recover my fitness and body shape, I will be more of a runner close to my races my main race at the end of October.the beachy head marathon in England, When I was working I was walking 10 miles a day going to work and back and big walks at the weekend at least 2 walks a month over 26 miles I walked 250 miles on Strava in April 207 in March in February 97 miles running on a treadmill for zwift running on top of working 40 hours a weeks, it’s amazing how fast down hill you can go fitness and weight gain when you stop being active for 7 weeks, I am back at work this week and walking again, I will walk without Strava until July then start daily recording my efforts, I will probably do a Strava walk on Saturday. Would you wild camp? The benefits of walking you can take more things with you

  • Thank you for the tip. I will run my first marathon in May, that will be the Copenhagen Marathon. I am hoping for a 4,5hour race and I will surely need to walk often to make it in that time range. My biggest problem will be handling the knee and join pain.