Kykotsmovi, Ariz. – It's Tuesday, May 4, 2021 and are you looking for a way to gradually increase your personal walking and running times? Or maybe you want to try something new to keep your walking and running routine fresh, yet a little challenging to get back into shape? Here are a couple of plans to try out. But before starting this
walking plan, talk with your doctor if you have serious health issues, or if you're older than age 40 and you've been inactive recently.

Aim to walk at least five days a week. Start out warming up with a five-minute, slower paced walk. Slow your pace to cool down during the last five minutes of your walk.

Start at a pace that's comfortable for you. Then gradually pick up speed until you're walking briskly — generally about 3 to 4 miles an hour. You should be breathing hard, but you should still be able to carry on a conversation. Each week, add about two minutes to your walking time.

In addition to walking, add strength training exercises such as pushups, planks and squats to your routine. Also adding in balance and stability movements and agility type exercises can also be very beneficial.

For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:

• Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or an equal combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
• Strength training. Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after
  about 12 to 15 repetitions.
  

A good 12 Week Plan to gradually build up on your walking times is helpful. The Plan can also be used for beginner runners. (see plan below)

Another method to try out is combining both disciplines of running and walking.

Run-walk intervals can be a safe and effective way to increase your endurance, log more miles and stave off injuries; all while getting a great workout. And because of their customizable nature, intervals can be tailored toward people of varying fitness levels, from beginners to experienced runners.

1.BE CONSISTENT - You have to do the intervals from the time your run/walk starts to the end. Always beginning with a proper warm up jog/walk.

2.RUN SLOWER - Start out running more slowly than you typically would (at least on your training runs). This, paired with walking, will leave more in your tank for the second half of your run.

3.WALK FASTER - Just because you aren't running doesn't mean you are taking a leisurely walk in the park. Keep up the pace.

4.IT'S NOT JUST FOR BEGINNERS - The run/walk method isn't just for beginners. Veteran runners have success with these intervals, too. I've been a runner for 10 years when I decided to try the walk breaks.

5.KEEP THINGS INTERESTING - Let's face it – running can get boring. When you break it into intervals the sub two-hour run flies by.

Start and finish each workout with five minutes of walking. Then, alternate the following run/walk ratios for 30 minutes.

You may begin with a regular walking routine before incorporating the run-walk method. Once you get started aim for your level of perceived exertion during the run periods, causing you to breathe a little harder and more challenging to carry on a normal conversation. Reduce your pace where you can carry on an easier conversation while still in a brisk walk. You should be able to have a conversation during those walk periods.

In addition, good rules of thumb for a successful 100 Mile Club season are:

• Drink plenty of water throughout the day to keep hydrated.
• Wear comfortable and properly fitting walking/running shoes
• Wear comfortable and breathable clothing. Dress accordingly to the weather conditions outside.
• Let someone know where you intend to run/walk if going alone.
• During this time of the pandemic, please follow safety guidelines provided by the CDC on social distancing and wearing your face mask while in public areas.
• Enjoy the experience and know we are
  with you every step of the way!