By Learning to love running takes time, just like developing any new habit, whether it’s increasing your water intake or beginning a meditation routine. The first time a runner lace up, things rarely feel easy and comfortable. This is especially true considering the numerous variables at play, like as the route and the temperature.
However, there’s no doubting that including jogging into your daily routine has a number of total-body advantages, such as reducing anxiety and promoting weight reduction and weight management. If you’re searching for a quick workout, running is more efficient than walking because it burns more calories in less time.
Follow these methods recommended by experts to quicken a leisurely walk into a run (or jog):
START SLOW
You don’t have to put any pressure on yourself to sprint out the door and complete a 5K that would win an Olympic gold medal. Alyssa Kuhn, a physical therapist, advises starting your running habit by including jogging intervals into your daily walking regimen. She continues, “Walking for 30 seconds and then sprinting for a minute can be a terrific place to start. This increases endurance so you can run farther by challenging your heart rate.
Start with 15 seconds if 60 seconds is too long for you to jog. As your fitness level increases, keep extending the running intervals and shortening the walking intervals, advises Kuhn.
CHOOSE THE RIGHT GEAR
The best sneaker for running will probably be different than the best footwear for walking. According to certified personal trainer Brandon Nicholas, “certain footwear are good for walking but give poor support for higher intensity activity, like running.” He advises, “Go into an athletic shoe store and talk to one of the staff.” “They can give you advice on whether you can use what you currently have or assist you in selecting the best running shoe.” In order to minimise chafing when wearing layers, make sure they are made of sweat-wicking material. This will make increasing your speed easier and more fun.
ADD STRENGTH TRAINING
You increase the strain on your muscles by quickening the speed. Aiming for your posterior chain, or the back of your body, regular strength training should be included at least twice a week to ensure that you are taking care of your body. Start with single-limb strength exercises like deadlifts and squats.
FOCUS ON CADENCE
Numerous studies have looked at the connection between damage and cadence, or the number of steps you take each minute. According to research, increasing cadence helps lessen the pressure on the knee and hip joints, minimising frequent running problems.
The academy director at A Snail’s Pace Running Academy, Michelle Montiel, an RRCA-certified coach, adds that it’s also crucial to move in a way that feels natural and at ease. Overstriding frequently results in a heavier heel strike, which slows down the cadence. According to her, you should be running at a cadence of between 160 and 180 steps per minute in order to avoid damage.
She advises, “To stay on track, choose a pleasant music mix with roughly these beats per minute.” “A quicker cadence only means taking shorter steps; it doesn’t take more effort. The majority of people actually accelerate with less effort.
SET A SMART WALKING TO RUNNING GOAL
When attempting to increase your running frequency, having a goal increases motivation. According to Kuhn, depending on your level of fitness, setting a goal of 5 KM a week for the first 2-3 weeks is a reasonable place to start. “This offers you a concrete objective to help you adhere to a training schedule. Depending on how your body reacts and recovers, you can increase the objective once you can regularly cover that distance, advises Kuhn. A reasonable guideline is to increase your distance by no more than 10% of the total from the prior week.
