How to Switch from a Walking Routine to a Running Workout

Transitioning from Walking to Running - When you're ready to make the transition from walking for fitness to running or jogging, there are several things you need to keep in mind to make the transition safely. Start slowly with your beginning runs, and increase each run gradually. Get the best running shoes you can. When setbacks happen, remember that they are only setbacks, not failures. Countless people all over the world in all levels of fitness have transitioned from walking to running and you can too. Earlier this year, I went from being someone who hasn't run anywhere since I was forced to run a mile in my Junior High P.E. class, to someone that runs three miles, three days a week, and loves it.

Two Great Beginning Running Programs

When I decided I wanted transition from walking to jogging, I found the Couch to 5K beginning running program at CoolRunning.com. It gives a day by day, week by week plan to go from being a couch potato to running a 5K (That's 3.1 miles to those of us who are metrically impaired). It give very specific running and walking times, so it helps to have a way to measure distance, or a stopwatch if you're going to use this system.

After some experimentation, I've found that listening to music gets in the way of my own jogging, but many people swear by good running music. There is a podcast available for free from iTunes called PodRunner that is set up to go along with the Cool Running's Couch to 5K program with intervals for each walking and running segment.

A similar walking to jogging program is available from SparkPeople.com. In some ways it is a little easier than the Cool Running version as it starts off even slower and more gradual, but both achieve the same end result in about the same amount of time - 8 or 9 weeks.

Start Running Slowly

Slowly in this case means both in terms of how much running you do each week, and your actual jogging speed.

Fitness running experts recommend that beginning runners start by running only a few days a week, and never on consecutive days. Running on Monday, Wednesday, and Friday is better than running on Monday, Tuesday and Wednesday. Even if you feel like you're in great shape and can run more often, avoid this temptation in the beginning. New runners that are transitioning from walking don't only need to build muscles and endurance; their joints and ligaments also need to become accustomed to the strain that running demands. Running too often or for too long without letting your body gradually adjust to the new strain of jogging is setting yourself up for injury.

If you really want to do more, then fill in your non-running day with other types of exercises. You can go walking, do strength training, yoga, or whatever you like on the days you don't run. Try to keep your off day activities lower impact to let your body heal between runs. Many fitness gurus also advise at least one day a week for pure rest with no intense physical activity. I actually go ahead and at least walk every day of the week. My walks are gentle, however, and they do wonders for my mood. You can find what worst best for you; just avoid extra runs until you've been doing it for a significant amount of time.

If you've never run before, like me, you're going to feel like you're not moving much faster than a brisk walk at first. That's okay. In fact, if you're having a hard time keeping up with one of the programs I recommended, you should jog even slower. It's hard to work on improving your endurance and speed all at once. First work on being able to run the distance you've set for yourself. Once you're able to do that, the speed will start to improve gradually as you continue to train. This is new to you. Take your time, and just keep going. As I can attest, going too fast, too far, too soon will only hurt you in the long run (pun intended.)

Buy Good Quality Running Shoes

Running shoes are the only real piece of sporting equipment you need to become a runner. You can join a gym, buy a treadmill, or a fancy pedometer if you want to, but you can easily run without all those things. But you need running shoes - good ones.

When I started running I didn't listen to this piece of advice, and I've spent the past 2 weeks on a no-running no-walking break imposed by my doctor because I injured my foot running too much in bad shoes. I felt fine until one morning I woke up and it hurt to put weight on my left foot. Now with prescription strength pain meds, and a lot of rest, I'm allowed to go for walks again. I hope to be running again soon too. I will absolutely be purchasing some better running shoes before I hit the trails again, I promise you. Don't learn the hard way like me - start off with good jogging shoes.

Running puts a lot more strain on your feet, legs, and joints than walking does. You're great walking shoes aren't appropriate for jogging in. Ideally, you want to find a specialist running shoe store and have expert help choosing shoes that would be best for you and that take in to account your running stride, your route (treadmill or street) and so on. If you can't find this kind of help, at least find a sporting goods store with knowledgeable sales people. While good quality shoes will cost more, price alone isn't always the best indication of quality.

Various running experts have different recommendations about how often to replace your running shoes. Some say every few moths, some say after jogging 300 to 500 miles. Again, this is an important question to ask when you buy your shoes. When should they be replaced? Your running shoes are going to take a beating, and they just won't last forever. But better them, than your feet.