Written By Rick Platt
By slowly increasing the pace of each workout, you can adapt your body to longer distances
There are many who would like to begin a running or walking program—for health reasons, to get into shape, or to compete—but don’t know how to start. With easy-to-follow principles, a beginner with minimal physical activity can build to a level of running or walking necessary for the 5K distance and longer.
Almost anybody who can walk can become a runner, as long as they adhere to common-sense rules for very gradually increasing the tempo, frequency and distance of their runs.
HOW TO START: That’s simple—walk. Running can come later. There is continuum between the two, from walking to “shuffling” to jogging to slow running to faster running. For someone completely sedentary, the first workout can be as little as a slow walk around the block for a half mile. Repeat the next day. Then gradually increase the duration by a quarter mile at a time, until you reach the level of walking to three miles at a time. The tempo or speed can also slowly increase, but the most important thing for beginners is the total distance.
PACE AND TRANSITION TO RUNNING: The basic workout walking pace is 15 to 20 minutes per mile. Some have a hard time switching to a running pace of 12 minutes or faster per mile, and give up or get injured. The simple solution is to transition to “shuffling” at 12 to 15 minutes per mile, then jogging or running. In walking, keep one foot on the ground at all times, and straighten the knee on each stride. In “shuffling,” the knees are bent, but you still keep one foot on the ground at all times. It’s a gentle, low-impact transition from walking. In jogging at 10-12 minutes per mile, you become “airborne,” with both feet off the ground during the stride. Jogging is more upright, whereas true running is more forward, and starts at sub-10-minute pace for slow running, and sub-8-minute pace for faster running.
The best way to transition from walking to “shuffling” to jogging is to start walking then to incorporate short periods of shuffling, alternating with walking. You can slowly increase the percentage of shuffling, but always start out walking. Once you get used to shuffling for the majority of the workout, it’s a natural transition to jogging. Remember to slowly transition from one pace to the next.
GOALS: Health guidelines stated the minimum aerobic training for good health is three times per week, 30 minutes per day, but for optimum health, that has been revised to five times per week, up to 60 minutes per day. These levels of running or walking have been proven in countless studies to significantly lessen the incidence of heart problems, stroke, diabetes and even cancer, extending years and quality of life. The main goal is to develop a program that keeps you healthy. Beyond that, for motivation, every runner should run a local 5K race, to benefit their favorite charity. Always keep a daily training diary or log to gauge your progress.
EQUIPMENT: Although swimming, cycling and rollerblading are excellent aerobic activities, running or walking is the simplest of those aerobic pursuits. All you really need is a good pair of running or walking shoes, and you can workout anywhere, whether outdoors (preferred) or indoors on a treadmill or track. A local specialty running store can help with a good pair of running or walking shoes to start. Besides shorts and a T-shirt, other equipment can help. For hot weather, a dry-fit shirt wicks moisture away from the body. For cold and rainy weather, buy a good all-weather (Gore-Tex) outfit. When the temperature dips below 50 or 60 degrees, wear “track pants” or sweatpants, to keep the leg muscles warm, especially during the opening miles. And finally, a Garmin-type runner’s watch that can calculate your distance and pace is useful.
RUNNING FORM: Visit thehealthjournals.com/category/running-2/ for pointers on proper running form.
WHERE TO RUN: For walking, most any surface will do, roads or sidewalks. With the pounding of running, it’s best to switch to soft-surface trails, gravel, grass or dirt.
FREQUENCY: Since walking doesn’t have the impact as running, walk every day. For jogging or running, start with a frequency of every other day, or three times per week, then transition to four to five days a week.
The overriding principle for successful walking and running is to do it gradually. Be patient with increases in pace, duration and frequency. The body is remarkable at adapting to stresses to become stronger and more aerobically fit by adding small doses. It’s best to be conservative, so you can run for a lifetime.
RACE DAYS
Hampton Roads
NOVEMBER 12
Norfolk Freedom Half
Marathon & Family 5K
Waterside Drive
7 a.m.
freedommarathon.org
NOVEMBER 12
Making a Difference
8K/3K Run/Walk
Mariner’s Museum
8:30 a.m.
(757) 285-6645
NOVEMBER 19
Jingle Bell 5K/10K Run
Newport News Park
Time n/a
(757) 456-1119
NOVEMBER 24
Toys for Tots 5K & 10K
Mariner’s Museum
8:30 a.m./9:45 a.m.
(757) 784-0960
DECEMBER 3
Surf-n-Santa 10-Miler
Virginia Beach Convention Center
8 a.m.
surfnsanta10miler.com
DECEMBER 4
Christmas Town Dash 8K
Busch Gardens, Williamsburg
8:30 a.m.
ChristmasTownDash.com
JANUARY 1
New Year’s Day 5K
Sentara CarePlex Fitness Center
11 a.m.
(757) 766-2658
Williamsburg
NOVEMBER 19
5K Run for the Brain
Governor’s Land
9 a.m.
dreamcatcherswilliamsburg.org
NOVEMBER 24
Blue Talon Bistro Turkey Trot 5K
Merchants Square
9:30 a.m.
Btb5K.kalerunning.com
DECEMBER 4
Christmas Town Dash 8K
Busch Gardens, Williamsburg
8:30 a.m.
ChristmasTownDash.com
DECEMBER 10
Sentara Sleighbell 5K Run/Walk
10 a.m.
(757) 229-7375
For more upcoming races in your area, colonialroadrunners.org.
Richmond
NOVEMBER 12
Norfolk Freedom Half
Marathon & Family 5K
Waterside Drive
7 a.m.
freedommarathon.org
NOVEMBER 12
Making a Difference
8K/3K Run/Walk
Mariner’s Museum
8:30 a.m.
(757) 285-6645
NOVEMBER 19
Jingle Bell 5K/10K Run
Newport News Park
Time n/a
(757) 456-1119
NOVEMBER 24
Toys for Tots 5K & 10K
Mariner’s Museum
8:30 a.m./9:45 a.m.
(757) 784-0960
DECEMBER 3
Surf-n-Santa 10-Miler
Virginia Beach Convention Center
8 a.m.
surfnsanta10miler.com
DECEMBER 4
Christmas Town Dash 8K
Busch Gardens, Williamsburg
8:30 a.m.
ChristmasTownDash.com
JANUARY 1
New Year’s Day 5K
Sentara CarePlex Fitness Center
11 a.m.
(757) 766-2658
For more upcoming races in your area, PEninsulatrackclub.com.
