Walking into running

S

Sevenstars

New member
So I've been walking for several weeks now, every day, some days lengthening or shortening my route depending on the weather or how I feel. Finally this Monday I felt like I could do more, so on the last stretch of my walk, I jogged a bit. Ohhhhh boy did I regret that. Shins are still hurting, but are on the mend - did plenty of research on shin splints in the meantime. It wasn't even far but I guess my legs still aren't ready, or I have bad technique (or both).

I guess my questions are:

How did you bridge the gap between walking to running - my lungs are ready, my legs aren't!

I've been icing my legs and taking advil and they are definitely getting better, but how can I advance my workout, but not get the pain (I guess this is kind of like my first question)

If you run (or walk) how far do you go? How long have you been running (or walking)?

What other things could I do to strengthen my shins or legs when I'm not running - stretches? weights? leg lifts? etc

Thanks so much guys.

/returns to icing her legs
 
S

Sevenstars

New member
So I've been walking for several weeks now, every day, some days lengthening or shortening my route depending on the weather or how I feel. Finally this Monday I felt like I could do more, so on the last stretch of my walk, I jogged a bit. Ohhhhh boy did I regret that. Shins are still hurting, but are on the mend - did plenty of research on shin splints in the meantime. It wasn't even far but I guess my legs still aren't ready, or I have bad technique (or both).

I guess my questions are:

How did you bridge the gap between walking to running - my lungs are ready, my legs aren't!

I've been icing my legs and taking advil and they are definitely getting better, but how can I advance my workout, but not get the pain (I guess this is kind of like my first question)

If you run (or walk) how far do you go? How long have you been running (or walking)?

What other things could I do to strengthen my shins or legs when I'm not running - stretches? weights? leg lifts? etc

Thanks so much guys.

/returns to icing her legs
 
S

Sevenstars

New member
So I've been walking for several weeks now, every day, some days lengthening or shortening my route depending on the weather or how I feel. Finally this Monday I felt like I could do more, so on the last stretch of my walk, I jogged a bit. Ohhhhh boy did I regret that. Shins are still hurting, but are on the mend - did plenty of research on shin splints in the meantime. It wasn't even far but I guess my legs still aren't ready, or I have bad technique (or both).

I guess my questions are:

How did you bridge the gap between walking to running - my lungs are ready, my legs aren't!

I've been icing my legs and taking advil and they are definitely getting better, but how can I advance my workout, but not get the pain (I guess this is kind of like my first question)

If you run (or walk) how far do you go? How long have you been running (or walking)?

What other things could I do to strengthen my shins or legs when I'm not running - stretches? weights? leg lifts? etc

Thanks so much guys.

/returns to icing her legs
 
S

Sevenstars

New member
So I've been walking for several weeks now, every day, some days lengthening or shortening my route depending on the weather or how I feel. Finally this Monday I felt like I could do more, so on the last stretch of my walk, I jogged a bit. Ohhhhh boy did I regret that. Shins are still hurting, but are on the mend - did plenty of research on shin splints in the meantime. It wasn't even far but I guess my legs still aren't ready, or I have bad technique (or both).

I guess my questions are:

How did you bridge the gap between walking to running - my lungs are ready, my legs aren't!

I've been icing my legs and taking advil and they are definitely getting better, but how can I advance my workout, but not get the pain (I guess this is kind of like my first question)

If you run (or walk) how far do you go? How long have you been running (or walking)?

What other things could I do to strengthen my shins or legs when I'm not running - stretches? weights? leg lifts? etc

Thanks so much guys.

/returns to icing her legs
 
S

Sevenstars

New member
So I've been walking for several weeks now, every day, some days lengthening or shortening my route depending on the weather or how I feel. Finally this Monday I felt like I could do more, so on the last stretch of my walk, I jogged a bit. Ohhhhh boy did I regret that. Shins are still hurting, but are on the mend - did plenty of research on shin splints in the meantime. It wasn't even far but I guess my legs still aren't ready, or I have bad technique (or both).
<br />
<br />I guess my questions are:
<br />
<br />How did you bridge the gap between walking to running - my lungs are ready, my legs aren't!
<br />
<br />I've been icing my legs and taking advil and they are definitely getting better, but how can I advance my workout, but not get the pain (I guess this is kind of like my first question)
<br />
<br />If you run (or walk) how far do you go? How long have you been running (or walking)?
<br />
<br />What other things could I do to strengthen my shins or legs when I'm not running - stretches? weights? leg lifts? etc
<br />
<br />Thanks so much guys.
<br />
<br />/returns to icing her legs
 
C

cdale613

New member
You bridge the gap by combining walking and running in the same workout. For example:

Graduate from walking for 30 minutes to:

Walk 5 minutes, run 1 minute, walk 5 minutes, run 1 minute....

then:

Walk 4 minutes, run 2 minutes...

And so on. Stay at each level for at least a week or two, more if you don't feel ready. Even if you feel ready, don't move up faster than that, as your legs need to get used to it.

If the walk 5 run 1 plan is too much too soon, try 10 minutes walk/ 1 minute run.

Eventually, you might want to keep a constant rest of 2 minutes, but increase run time...

2 minutes walk, 3, or 4 minutes run, 2 minutes walk...

just gradually build up your run time, and gradually decrease your walking.

Hope this was helpful!

Chris

27 m w/CF
 
C

cdale613

New member
You bridge the gap by combining walking and running in the same workout. For example:

Graduate from walking for 30 minutes to:

Walk 5 minutes, run 1 minute, walk 5 minutes, run 1 minute....

then:

Walk 4 minutes, run 2 minutes...

And so on. Stay at each level for at least a week or two, more if you don't feel ready. Even if you feel ready, don't move up faster than that, as your legs need to get used to it.

If the walk 5 run 1 plan is too much too soon, try 10 minutes walk/ 1 minute run.

Eventually, you might want to keep a constant rest of 2 minutes, but increase run time...

2 minutes walk, 3, or 4 minutes run, 2 minutes walk...

just gradually build up your run time, and gradually decrease your walking.

Hope this was helpful!

Chris

27 m w/CF
 
C

cdale613

New member
You bridge the gap by combining walking and running in the same workout. For example:

Graduate from walking for 30 minutes to:

Walk 5 minutes, run 1 minute, walk 5 minutes, run 1 minute....

then:

Walk 4 minutes, run 2 minutes...

And so on. Stay at each level for at least a week or two, more if you don't feel ready. Even if you feel ready, don't move up faster than that, as your legs need to get used to it.

If the walk 5 run 1 plan is too much too soon, try 10 minutes walk/ 1 minute run.

Eventually, you might want to keep a constant rest of 2 minutes, but increase run time...

2 minutes walk, 3, or 4 minutes run, 2 minutes walk...

just gradually build up your run time, and gradually decrease your walking.

Hope this was helpful!

Chris

27 m w/CF
 
C

cdale613

New member
You bridge the gap by combining walking and running in the same workout. For example:

Graduate from walking for 30 minutes to:

Walk 5 minutes, run 1 minute, walk 5 minutes, run 1 minute....

then:

Walk 4 minutes, run 2 minutes...

And so on. Stay at each level for at least a week or two, more if you don't feel ready. Even if you feel ready, don't move up faster than that, as your legs need to get used to it.

If the walk 5 run 1 plan is too much too soon, try 10 minutes walk/ 1 minute run.

Eventually, you might want to keep a constant rest of 2 minutes, but increase run time...

2 minutes walk, 3, or 4 minutes run, 2 minutes walk...

just gradually build up your run time, and gradually decrease your walking.

Hope this was helpful!

Chris

27 m w/CF
 
C

cdale613

New member
You bridge the gap by combining walking and running in the same workout. For example:
<br />
<br />Graduate from walking for 30 minutes to:
<br />
<br />Walk 5 minutes, run 1 minute, walk 5 minutes, run 1 minute....
<br />
<br />then:
<br />
<br />Walk 4 minutes, run 2 minutes...
<br />
<br />And so on. Stay at each level for at least a week or two, more if you don't feel ready. Even if you feel ready, don't move up faster than that, as your legs need to get used to it.
<br />
<br />If the walk 5 run 1 plan is too much too soon, try 10 minutes walk/ 1 minute run.
<br />
<br />Eventually, you might want to keep a constant rest of 2 minutes, but increase run time...
<br />
<br />2 minutes walk, 3, or 4 minutes run, 2 minutes walk...
<br />
<br />just gradually build up your run time, and gradually decrease your walking.
<br />
<br />Hope this was helpful!
<br />
<br />Chris
<br />
<br />27 m w/CF
 
W

welshwitch

Guest
I love running! No better way to clear yourself out, in my opinion.

Here is what I do, and I don't necessarily think it's the best advice, but its' the only thing that's gotten me to stick with it.

a. pick a route that is a square. by that i mean you only do 3 right turns the entire time. it can be a 1 mile square, or 10 mile. i do a 4.5 mile one.

b. try to avoid hills.

c. have your "route" be outside, in a safe place. i hate gyms because they're always super crowded and there's a 30 minute limit on the treadmill.

d. go on a run right after you get off work. do NOT sit on the couch. do NOT drink a glass of wine. do NOT check your email. otherwise you WILL not go. this has happened to me many times.

e. i try to eat a little if i'm hungry, but i avoid eating a 5 course meal.

f. here's a confession. i don't stretch at all. i feel like it's too much of a distraction and another way to procrastinate. i haven't had any problems w/ shin splints YET.

g. if you find yourself getting a sideache, walk for awhile. likewise, if you just NEED a break, walk for awhile. always search for that "runner's high"--it's like you're running automatically!

h. note that you WILL start getting hungrier and eating more once you begin a running regimen. Don't stop the calorie binge! your body needs it!

i. don't worry about spitting while running. i'm always coughing stuff up and hawking loogies on my run. no one cares if you're outside.

j. running will help you breathe better, sleep better, be more alert and productive, and put you in a better mood emotionally. it's just the best thing ever, if you can make it a lifestyle choice.
 
W

welshwitch

Guest
I love running! No better way to clear yourself out, in my opinion.

Here is what I do, and I don't necessarily think it's the best advice, but its' the only thing that's gotten me to stick with it.

a. pick a route that is a square. by that i mean you only do 3 right turns the entire time. it can be a 1 mile square, or 10 mile. i do a 4.5 mile one.

b. try to avoid hills.

c. have your "route" be outside, in a safe place. i hate gyms because they're always super crowded and there's a 30 minute limit on the treadmill.

d. go on a run right after you get off work. do NOT sit on the couch. do NOT drink a glass of wine. do NOT check your email. otherwise you WILL not go. this has happened to me many times.

e. i try to eat a little if i'm hungry, but i avoid eating a 5 course meal.

f. here's a confession. i don't stretch at all. i feel like it's too much of a distraction and another way to procrastinate. i haven't had any problems w/ shin splints YET.

g. if you find yourself getting a sideache, walk for awhile. likewise, if you just NEED a break, walk for awhile. always search for that "runner's high"--it's like you're running automatically!

h. note that you WILL start getting hungrier and eating more once you begin a running regimen. Don't stop the calorie binge! your body needs it!

i. don't worry about spitting while running. i'm always coughing stuff up and hawking loogies on my run. no one cares if you're outside.

j. running will help you breathe better, sleep better, be more alert and productive, and put you in a better mood emotionally. it's just the best thing ever, if you can make it a lifestyle choice.
 
W

welshwitch

Guest
I love running! No better way to clear yourself out, in my opinion.

Here is what I do, and I don't necessarily think it's the best advice, but its' the only thing that's gotten me to stick with it.

a. pick a route that is a square. by that i mean you only do 3 right turns the entire time. it can be a 1 mile square, or 10 mile. i do a 4.5 mile one.

b. try to avoid hills.

c. have your "route" be outside, in a safe place. i hate gyms because they're always super crowded and there's a 30 minute limit on the treadmill.

d. go on a run right after you get off work. do NOT sit on the couch. do NOT drink a glass of wine. do NOT check your email. otherwise you WILL not go. this has happened to me many times.

e. i try to eat a little if i'm hungry, but i avoid eating a 5 course meal.

f. here's a confession. i don't stretch at all. i feel like it's too much of a distraction and another way to procrastinate. i haven't had any problems w/ shin splints YET.

g. if you find yourself getting a sideache, walk for awhile. likewise, if you just NEED a break, walk for awhile. always search for that "runner's high"--it's like you're running automatically!

h. note that you WILL start getting hungrier and eating more once you begin a running regimen. Don't stop the calorie binge! your body needs it!

i. don't worry about spitting while running. i'm always coughing stuff up and hawking loogies on my run. no one cares if you're outside.

j. running will help you breathe better, sleep better, be more alert and productive, and put you in a better mood emotionally. it's just the best thing ever, if you can make it a lifestyle choice.
 
W

welshwitch

Guest
I love running! No better way to clear yourself out, in my opinion.

Here is what I do, and I don't necessarily think it's the best advice, but its' the only thing that's gotten me to stick with it.

a. pick a route that is a square. by that i mean you only do 3 right turns the entire time. it can be a 1 mile square, or 10 mile. i do a 4.5 mile one.

b. try to avoid hills.

c. have your "route" be outside, in a safe place. i hate gyms because they're always super crowded and there's a 30 minute limit on the treadmill.

d. go on a run right after you get off work. do NOT sit on the couch. do NOT drink a glass of wine. do NOT check your email. otherwise you WILL not go. this has happened to me many times.

e. i try to eat a little if i'm hungry, but i avoid eating a 5 course meal.

f. here's a confession. i don't stretch at all. i feel like it's too much of a distraction and another way to procrastinate. i haven't had any problems w/ shin splints YET.

g. if you find yourself getting a sideache, walk for awhile. likewise, if you just NEED a break, walk for awhile. always search for that "runner's high"--it's like you're running automatically!

h. note that you WILL start getting hungrier and eating more once you begin a running regimen. Don't stop the calorie binge! your body needs it!

i. don't worry about spitting while running. i'm always coughing stuff up and hawking loogies on my run. no one cares if you're outside.

j. running will help you breathe better, sleep better, be more alert and productive, and put you in a better mood emotionally. it's just the best thing ever, if you can make it a lifestyle choice.
 
W

welshwitch

Guest
I love running! No better way to clear yourself out, in my opinion.
<br />
<br />Here is what I do, and I don't necessarily think it's the best advice, but its' the only thing that's gotten me to stick with it.
<br />
<br />a. pick a route that is a square. by that i mean you only do 3 right turns the entire time. it can be a 1 mile square, or 10 mile. i do a 4.5 mile one.
<br />
<br />b. try to avoid hills.
<br />
<br />c. have your "route" be outside, in a safe place. i hate gyms because they're always super crowded and there's a 30 minute limit on the treadmill.
<br />
<br />d. go on a run right after you get off work. do NOT sit on the couch. do NOT drink a glass of wine. do NOT check your email. otherwise you WILL not go. this has happened to me many times.
<br />
<br />e. i try to eat a little if i'm hungry, but i avoid eating a 5 course meal.
<br />
<br />f. here's a confession. i don't stretch at all. i feel like it's too much of a distraction and another way to procrastinate. i haven't had any problems w/ shin splints YET.
<br />
<br />g. if you find yourself getting a sideache, walk for awhile. likewise, if you just NEED a break, walk for awhile. always search for that "runner's high"--it's like you're running automatically!
<br />
<br />h. note that you WILL start getting hungrier and eating more once you begin a running regimen. Don't stop the calorie binge! your body needs it!
<br />
<br />i. don't worry about spitting while running. i'm always coughing stuff up and hawking loogies on my run. no one cares if you're outside.
<br />
<br />j. running will help you breathe better, sleep better, be more alert and productive, and put you in a better mood emotionally. it's just the best thing ever, if you can make it a lifestyle choice.
 
M

moxie1

Guest
I just started doing a program from the internet called couch potato to 5K.

I've already been walking awhile at 4.0 mph so I didn't need to work up my walking. Basically you do 30 minutes. Week one it is 2 minutes running, 28 walking and every week you increase your running by 2 minutes. It doesn't have to be 2 minutes in a row---just however you want to do it. The speed is 6.0 mph. Walking is whatever speed you want, but I do 4.0 mph.

As far as running form, I am a beginner and didn't know the proper way, but in researching, I came across something called chi-running which is basically using Tai Chi principles as you run. It is supposed to be less effort, more relaxing, and injury-free.

Hope that helps.
 
M

moxie1

Guest
I just started doing a program from the internet called couch potato to 5K.

I've already been walking awhile at 4.0 mph so I didn't need to work up my walking. Basically you do 30 minutes. Week one it is 2 minutes running, 28 walking and every week you increase your running by 2 minutes. It doesn't have to be 2 minutes in a row---just however you want to do it. The speed is 6.0 mph. Walking is whatever speed you want, but I do 4.0 mph.

As far as running form, I am a beginner and didn't know the proper way, but in researching, I came across something called chi-running which is basically using Tai Chi principles as you run. It is supposed to be less effort, more relaxing, and injury-free.

Hope that helps.
 
M

moxie1

Guest
I just started doing a program from the internet called couch potato to 5K.

I've already been walking awhile at 4.0 mph so I didn't need to work up my walking. Basically you do 30 minutes. Week one it is 2 minutes running, 28 walking and every week you increase your running by 2 minutes. It doesn't have to be 2 minutes in a row---just however you want to do it. The speed is 6.0 mph. Walking is whatever speed you want, but I do 4.0 mph.

As far as running form, I am a beginner and didn't know the proper way, but in researching, I came across something called chi-running which is basically using Tai Chi principles as you run. It is supposed to be less effort, more relaxing, and injury-free.

Hope that helps.
 
M

moxie1

Guest
I just started doing a program from the internet called couch potato to 5K.

I've already been walking awhile at 4.0 mph so I didn't need to work up my walking. Basically you do 30 minutes. Week one it is 2 minutes running, 28 walking and every week you increase your running by 2 minutes. It doesn't have to be 2 minutes in a row---just however you want to do it. The speed is 6.0 mph. Walking is whatever speed you want, but I do 4.0 mph.

As far as running form, I am a beginner and didn't know the proper way, but in researching, I came across something called chi-running which is basically using Tai Chi principles as you run. It is supposed to be less effort, more relaxing, and injury-free.

Hope that helps.
 
M

moxie1

Guest
I just started doing a program from the internet called couch potato to 5K.
<br />
<br />I've already been walking awhile at 4.0 mph so I didn't need to work up my walking. Basically you do 30 minutes. Week one it is 2 minutes running, 28 walking and every week you increase your running by 2 minutes. It doesn't have to be 2 minutes in a row---just however you want to do it. The speed is 6.0 mph. Walking is whatever speed you want, but I do 4.0 mph.
<br />
<br />As far as running form, I am a beginner and didn't know the proper way, but in researching, I came across something called chi-running which is basically using Tai Chi principles as you run. It is supposed to be less effort, more relaxing, and injury-free.
<br />
<br />Hope that helps.
 
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