running

[step22]

Since it's warm (actually too hot here in PA!), I try to get outside and run more since I'm starting to get tired of aerobics (plus, the place I go to here at school is not air conditioned). But since it's so hot and I'm also not in great 'running shape', I only seem to last for 25 minutes with a few 1 block walks throughout.

Is this still beneficial? I usually do aerobics for longer. Any advice/tips?? (And does running really tone your butt?)
Thanks!

 

[Jul]

my plan

I do one or two days a week of running also to cross train. I work out for an hour alternating running about 5 minutes and walking about 3-4. When I walk I make sure to use my arms and I go fast enough to keep my heartrate up. I have read about speed walking and try to do that (I exercise very early while it is still dark so no one sees me). I find that it is less wear and tear on my joints as well, and in my opinion, it is more fun! I figure it is kind of like interval training. At one point in my route, I sprint for a block as fast as I can go. I feel like I'm back in high school track!!

I think what you are doing is beneficial. It is great to cross-train. Keep at it and I'm sure your endurance for running will improve.

 

[Debra]

I recently read ...

I recently read (Women's Sports & Fitness maybe) that it's more beneficial to extend your runs by adding walking intervals. The recommendation was to do even intervals for a few workouts & then gradually reduce the walking time & increase the running intervals as the running sections get easier. I occasionally do them with my dogs (walk/trots) & I can keep moving a lot longer. (Bonus: the dogs stay close instead of roaming.) I do push hard on the walking intervals to keep my heart rate up but I still recover from the running. During the running intervals, I can actually run vs slog (slow jog).

 

[Debra]

it was Women's Sports & Fitness

Good article for plodders in the April 2000 issue that included the run/walk recommendation along with a few other ideas to facilitate a transformation from plodder to runner.