In order to start running or to supplement your training sessions, whether you are a beginner or regular jogger, you can combine walking and running.
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1. WALKING IS GOOD FOR YOUR HEALTH !
If you are lacking fitness, recovering from an injury or seeking out a gentle activity for exercising your body, why not try walking? This discipline can be used as a substitute for running and has the advantage of not requiring any prior training and can be practised at your own pace.
Walking respects your body, there is a lower risk of injury and the effort required is less intense. Less strain is placed on your joints and you can exercise for longer.
Another benefit is that walking gently strengthens your muscles and tones your leg muscles, glutes, abs and upper body.
2. WALKING BEFORE STARTING TO RUN
You would like to start running, but you haven't practised any sport for some time? Take your time! Start with some walking sessions before starting to jog. Put together a training plan and gradually increase the time spent walking as well as the pace.
Walk slowly during the first session, for 10 to 15 minutes, every two or three days and then double your time during the second week. You can start by running intermittently during the third week. From the fourth or fifth week, you should be ready to jog for 30 minutes at a time!
3. ALTERNATE RUNNING AND WALKING DURING A TRAINING SESSION
You run every day or almost? Incorporate walking in your training sessions! This exercises your muscles and your heart while reducing shocks… This is because when running, each time you strike the ground with every stride, a shockwave spreads throughout your body.
Walking during a training session rests your muscles and joints, without interrupting your endurance training.
4. WALKING IS NATURALLY COMPLEMENTARY TO RUNNING
As an excellent means of combating the repetitive aspects of running, walking can be done to complement your running by alternating both activities. For example, schedule a fitness walk in addition to your training sessions in order to continue activating the blood flow and burn off fat.
If you want to improve the shape of your upper body, try Nordic walking! The idea of this sport is to accentuate the arm movements using two poles. This exercises the entire body, which will help you to increase energy expenditure and tone the muscle chain. This will exercise your pecs, abs, shoulders, arms and back.
Finally, if you are fortunate enough to live in a mountainous region, walking in the mountains is also a way of shaking things up. Incorporate hiking and trekking outings in your training schedule! Tackling uphill and downhill sections on mountain slopes will tone your calves and increase your explosive power when running.
Whether you are an experienced runner or a beginner, enjoy the benefits of walking for your health and its contribution to running better! Feel free to share your training tips for combining both disciplines…