Fitness and Health News

So how is the initial walking or run/walk program going? With Oct. 1st coming around quickly, it is time to increase the workouts.

For  Walkers:

You should now be at 4 days of walking per week. 2 days should be moderate speed walks for 30 minute minimum. The other 2 days should eventually increase to 40-45 minutes each. These walks should be at an easier pace than your 30 minute walks. If you have not walked over 30 minutes, increase 2 of your walk days by one minute each time until you get yourself to 45 minutes.

Run/Walkers (RWs):

You too should be at 4 days of run/walk per week. Your run to walk ratio should be at 2:3. Just like the walkers, you should be doing 2x 40-45minute RW/week and 2x 30 minute RW/week. The longer the duration the lower the intensity or speed. For those who are looking for a goal run/walk timing, it should eventually be 1:3. 1 minute walk then 3 minute run.

Please remember to stay hydrated! Either exercise early morning before 8am or after 8pm at night.

To start a walking or running program with the goal of completing your first 5K (3.1 miles), you want to use time as your training tool. The goal here is to build your cardiovascular system first then build your mileage. If you are a walker: you need to be walking 3-4 days/week. Start by walking 20 minutes per workout. Why not walk 10 minutes from your home and then 10 minutes back? If 20 minutes is too easy, walk between 20-30 minutes. If you have never exercised before, aim for 20 minutes.

If you are running your first 5K, you will want to start with a run/walk program. Running requires a lot of pounding on your joints and you want to ease into this so you decrease chances of injury. Use the same program as for the walkers (3-4 days/week @ 20 minutes/ workout) but you will want to walk 4 minutes then run 1 minute (repeat). Feel free to “tweek” this if you are in better cardiovascular shape! You could do a 3 minute walk followed by a 2 minute run. The goal is to decrease the walk time (eventually)

Due to the hotter spring and summer days, start early in the morning or at sundown. Don’t go out in the heat of the day. Also, make sure to hydrate daily, not just on the days you workout. Hydration = water only. Fruit juice, coke, diet pop, ice tea, tea etc…. do not count as hydrating fluids.

The most important thing to do before you start your training is to get fitted for a pair of running shoes. Even if you walk, I highly suggest you get running shoes. They are more responsive and have more cushion. My favorite running store is the Running Spot. They will measure your feet, examine your arches and let you try on several pairs of shoes that are right for your foot. Please don’t go to the discount store and pick out the “cool looking shoes”. Did you know that there is such a thing as wearing the wrong type of shoe for your foot? There are 3 types of shoes: neutral, stability and motion control. Let the experts help you find the right shoe for you! Of course, if you have a favorite running store you prefer, please go there. Just thought you would like a suggestion!

Welcome to my training blog! My goal is to help you to increase your overall fitness by starting a walking or run/walk program. Every week you will get a new training tip to prepare you for your first race at the Hunger Walk 5K on May 30th. After this race, I will continue to give you training tips for the October 1st “Stomp Out Hunger 5K“.