Add the benefits of walking and running with the interval method

To consider…

The important thing is not how fast you run or walk, but that you can carry on a conversation while doing it. You should not notice muscle aches or fatigue.

Run easy

When you're running, look at the tendon behind your knee. If you feel tension, stop running and start walking at a speed where you feel no pain. When the tendon relaxes, go back to running smoothly.

Don't forget to warm up …

This should be done before physical activity and it serves to condition the body for exercise. Five minutes of walking is sufficient, combined with leg and arm stretches to avoid injury.

Nor stretch!

It should be done at the end of the session and helps the muscles recover well. Stretch your quads, calves, and the back of your leg for 15 seconds. Cold stretching can cause injury, so always do it at the end of your workout.

Combine intensities

It is about starting by walking a lot and running little and, as time passes and you look more fit, increase the time of running and decrease the time of walking. This is what is known as the interval method.

Drink water!

Hydrating before, during and after exercise is essential so that you can give the most of yourself and recover more quickly once you finish. Do not think that because you are walking you do not need to hydrate, on the contrary! Is it difficult for you to drink water?

Wear comfortable clothes

Wearing suitable clothing and footwear that is comfortable, light and breathable will help you enjoy the sport even more. Here you will find ideas of looks according to the sport you practice.

And have fun!

You can combine running and walking with other physical activities so as not to get bored. Fun is essential so as not to abandon at the first change, so find those exercises that you like the most, combine them with each other and enjoy the sport.

And other exercises

If you are looking for more ideas to get in shape, discover them here.

Both walking and running are easy and simple exercises to get in shape without going to the gym, which can be adapted to each person, age and physical condition. A training session that combines both exercises will add the benefits of one and the other.

The interval method

It is about starting by walking a lot and running a little. And as time passes and you look fitter, increase the time of running and decrease the time of walking. This is what is known as the interval method, which alternates a medium intensity exercise with short periods of intense effort.

The benefits are clear: you will lose weight, tone muscles and improve muscle oxygenation and the functioning of the cardiovascular system effectively. The main advantage of this type of training is that you can regulate the intensity of each session yourself.

Better constancy to excessive intensity

1. Always avoid fatigue

The important thing is not the speed at which you run or walk, but that you can carry on a conversation while you do it. You should not notice muscle aches or fatigue.

When you're running, look at the tendon behind your knee. If you feel tension there, stop running and walk at a speed where you don't feel pain. When the tendon relaxes, go back to running smoothly.
Increasing the intensity of the training little by little is the best formula not to give up. Be patient and don't want to go too fast.

Great achievements take time, so be patient and avoid exhausting yourself

2. Make progress little by little

Here's an easy interval routine to get started. Take it easy and don't skip any steps.

Day 1: 1 min running - 9 min walking (5 times) = 50 min.
Day 2: 2 min running - 8 min walking (4 times) = 40 min.
Day 3: 3 min running - 7 min walking (3 times) = 30 min.
Day 4: 4 min running - 6 min walking (2 times) = 20 min.
Day 5: 5 min running - 5 min walking (2 times) = 20 min.
Day 6: 6 min running - 4 min walking (2 times) = 20 min.
Day 7: 7 min running - 3 min walking (2 times) = 20 min.

The goal is to run 14 minutes and walk one minute, repeating twice.

You can follow this routine on consecutive or alternate days

3. Stretching is not the same as warming up

Heating. It should be done before physical activity and serves to condition the body for exercise. Five minutes walking is enough.

Stretching. They should be done at the end of the session and help the muscles recover well.

Quadriceps, calves, and back of the leg. They are the main muscles that you must stretch.
Hold each stretch for 15 seconds. It is important that you do not feel pain, although a slight tension.
Cold stretching can cause injury. The muscles must always be warm.

Don't forget to warm up before the session and stretch at the end

4. And don't forget …

Hydrate yourself Drink half an hour before, during and after exercise. Opt for water or an isotonic soda. And don't wait until you're thirsty to do it.
Use suitable equipment. A shoe with good cushioning and that lets the foot breathe, and light clothing that absorbs sweat.
Combine it with another type of physical activity. Alternate walking / running days with a bike, elliptical, or swimming. You will increase caloric expenditure and your physical performance.
And have fun. If walking / running bores you, do it with a friend or take the road to run an errand. Take exercise time as fun.