weight loss

How to Progress from Walking to Running

Hey Angels and Alphas,

As with any new habit, whether it’s drinking more water or starting a meditation practice, learning to love running takes time. It’s pretty uncommon for things to feel effortless and breezy the first time a runner laces up, especially because there are many factors at play, from the temperature to the route.

Still, there’s no denying embracing running as a part of your regular routine has a slew of total-body benefits, including easing anxiety, weight loss and weight management. Compared to walking, running offers a greater calorie burn in a shorter time, giving it more bang for your buck if you’re looking for a quick workout.

To pick up the pace of a leisurely walk and turn it into a run (or jog), take a cue from these expert-backed strategies:


You don’t have to put any pressure on yourself to sprint out the door and complete a 5K that would win an Olympic gold medal. Some experts advise starting your running habit by including jogging intervals into your daily walking regimen. 

Walking for 30 seconds and then sprinting for a minute can be a terrific place to start. This increases endurance so you can run farther by challenging your heart rate. Start with 15 seconds if 60 seconds is too long for you to jog. As your fitness level increases, keep extending the running intervals and shortening the walking intervals.


The best sneaker for running will probably be different than the best footwear for walking. “Some sneakers work great for walking but offer inadequate support for activities requiring more energy, such as running. Visit an athletic shoe store and speak with a salesperson there. 

They can offer advice on whether you should continue using what you now have or assist you in selecting the best running shoes. In order to minimize chafing when wearing layers, make sure they are made of sweat-wicking material. This will make increasing your speed easier and more fun.


You increase the strain on your muscles by quickening the speed. Aiming for your posterior chain, or the back of your body, regular strength training should be included at least twice a week to ensure that you are taking care of your body. Start with single-limb strength exercises like deadlifts and squats.


Numerous studies have looked at the connection between damage and cadence, or the number of steps you take each minute. According to research, increasing cadence helps lessen the pressure on the knee and hip joints, minimizing frequent running problems. 

Overstriding frequently results in a heavier heel strike, which slows down the cadence. According to her, you should be running at a cadence of between 160 and 180 steps per minute in order to avoid damage.

To stay on track, choose a pleasant music mix with roughly these beats per minute. A quicker cadence only means taking shorter steps; it doesn’t take more effort. The majority of people actually accelerate with less effort.


When attempting to increase your running frequency, having a goal increases motivation. According to Kuhn, depending on your level of fitness, setting a goal of 5 kilometers a week for the first 2-3 weeks is a reasonable place to start. 

This offers you a concrete objective to help you adhere to a training schedule. Depending on how your body reacts and recovers, you can increase the objective once you can regularly cover that distance. A reasonable guideline is to increase your distance by no more than 10% of the total from the prior week.

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