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How to avoid walking during running: There are four advantages to using the progressive method

Aug 01, 2018

How to avoid walking during running: There are four advantages to using the progressive method


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For novice runners, walking often takes a break during running. And the longer you run, the more you will use it. This is of course beneficial, and walking is a relative recovery period that can achieve several important goals:

· Walking breaks can reduce heart rate and prevent novice runners from training too hard in this easy training;

· Compared to just running, walking can allow beginners to complete longer training miles;

· Walking breaks can also make the first runners relax for a longer period of time. When I stopped walking, it felt like it was not very challenging.

Obviously, there are many good reasons to stop walking while running. But can you use it for unlimited use? better not! Because this will affect the fitness level and fitness program, because beginners may be completely unaware that the mileage they complete will be faster and more.

How to avoid walking breaks during running

It is helpful to understand why runners start to take a walk. It is a consensus to avoid injuries while running. But there is no evidence to support this idea, and walking with a walk is not enough to prevent injuries. On the contrary, the rest will make the runner run longer, and the result will be more likely to cause overwork damage.

After 4-6 weeks of training, most runners will be prepared to start reducing the number of breaks and eventually avoid them altogether. The first thing you can do is to avoid walking and rest in order to reduce the length of walking. If you are used to walking for 2 minutes, try reducing it to 90 seconds or 1 minute.

Once your walking break interval can last from 1-2 weeks to 1 minute or less, you can be prepared to take a less frequent walk. If you usually run for 2 minutes and walk for 1 minute, then you can extend the running time, run for 3 minutes and walk for 1 minute, and repeat this mode until you can run for 7-10 minutes and walk for 30 seconds.

There are many benefits to this incremental approach:


· Prevent runners from running too much too fast

·Psychologically will not let the runner feel very disappointed

· 5-10 minutes of running time can increase self-confidence as fitness level increases

Once you can run for 7-10 minutes and take a shorter break, you should go to the next step: "Walk only when you need it." This is not completely unwalking. The psychology of "when needed" will make the runners feel embarrassed about walking and can adapt to running longer. Runners should only walk if they feel that their heart rate is too fast or they have difficulty breathing. Easy running should be comfortable, controllable and conversational.

After 2-3 weeks of this “walking when needed” way, most runners can successfully avoid walking and completely run the weekly mileage without rest.

Of course, if you think you need to stop and walk, then you should stop! High temperatures, high humidity, high altitudes, and even strong winds are obstacles to running, making running more difficult. Reducing walking breaks is a way for runners to increase their self-confidence, run more miles each week and successfully improve their fitness. At the same time, the best place is that you will also run faster!