![]() ![]() That’s your cue that you’re ready to run longer intervals and cut down on walking,” Sauriol says. “Runners usually get a sense of excitement that they can run more. If you’re slightly more experienced or find the 60-second run interval too easy, you can start out with seven minutes of walking and three minutes of running, or five and five. RELATED: 5 Expert Tips for Proper Running Form And building up slowly while increasing the total number of minutes you’re training will boost your confidence, while reducing risk of injury, says Sauriol. ![]() Someone who doesn’t have a running base can follow this plan comfortably. Sounds crazy easy, right? That’s the whole point. That’s why you’ll start both your 5K and 10K training plans with nine minutes of walking and one minute of running per interval. If you’re a newbie, it’s all about easing into your training runs. RELATED: Hate Running? 25 Ways to Learn to Love It How to Run-Walk Your First 5K or 10K “My goal for runners is not just to help them do a 5K but make running part of their lifestyle,” says Sauriol. ![]() Whether you’re training for a 5K (3.1 miles) or a 10K (6.21 miles), these Daily Burn plans combine running with walking to help you build miles and make the habit actually stick. “If you train this way you won’t hurt as much near the end of training or as much after the race.” Run-walk plans are just what you’d expect: They break down the miles into intervals of walking, followed by running.“ is not as intimidating and is more maintainable in the long run,” says Sauriol, who’s run 59 marathons and specializes in coaching newbie runners to their first race. Just try adopting a run-walk training strategy, says Denise Sauriol, owner and founder of Run for Change in Chicago. But even if you haven’t logged a mile since middle school, you can still cross the finish line happy and injury-free. If you’ve got zero running experience, the thought of tackling a 5K or 10K can be pretty nerve-wracking. ![]()
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