Three easy-to-follow plans to start, or step up, your walking program—and maybe even try running.
Walking is good for you. it’s a fact. Studies show that even three 10-minute brisk walks a day can boost energy levels, tone muscles, burn calories and lower your blood pressure and risk of heart disease.
The best thing about walking—it doesn’t require any special equipment (other than a good pair of comfortable walking shoes), training or gym membership. So whether you haven’t left the couch for a stroll around the block in the last three years, you walk irregularly but vow to make it a habit, or you’re a regular walker who wants to ramp it up a notch and maybe even start running, we’ve worked with Dr. Stacey Rosenfeld, New York City-based personal trainer and sports psychologist, to create a plan just for you.
“The key to creating an exercise habit and sticking to it is finding an activity you enjoy,” says Dr. Rosenfeld, also chief psychologist for the NYC Triathlon. “Research has shown that 50 percent of people who begin an exercise program drop out within the first six months. Time, stress, and family are common reasons people give for not continuing their workouts.”
To keep motivated, Rosenfeld suggests exercising with a friend or family member, keeping a workout journal, continually setting new goals, and registering for a walking or running race.
If you suffer a setback, don’t let it derail you. “Get back on track as quickly as possible,” she says. “In a short time, with consistency, you will be back where you once were.”
REMEMBER: Before starting any exercise program get medical clearance from your doctor and make sure you have proper footwear for comfort and to avoid injury.
Plan 1: The “I Love My Couch” Plan
WEEK 1: Walk 15 minutes 3x/week
WEEK 2: Walk 18–20 minutes 3x/week
WEEK 3: Walk 20–22 minutes 3x/week
BEYOND:
- Add 3-5 minutes to your walk time
- Walk faster
- Add 1x/week
- Move to Plan 2
Plan 2: The “I’ve Been Known to Stroll” Plan
WEEK 1: Walk 30 minutes 3x/week
WEEK 2: Walk 30 minutes in 5–minute intervals 3x/week
Here’s how: 5-minute interval: walk regular pace 3 minutes; walk fast pace 2 minutes. repeat.
WEEK 3: Walk 30 minutes in 5-minute high intensity intervals 3x/week
Here’s how: 5-minute interval: walk regular pace 2 minutes; walk fast pace 3 minutes. Repeat.
BEYOND:
- Build up to longer, faster intervals
- For variety, alternate interval walks with longer, non-interval walks (35–45 minutes)
- Add 1x/week
- Find a route that’s more hilly
- Move to Plan 3
Plan 3: The “I’m Ready for a Challenge” Plan
WEEK 1: Walk/Jog 30 minutes in 5–minute intervals 3x/week
Here’s how: Start with a 10–minute walking warm-up.
5–minute interval: jog 2 minutes; walk 3 minutes to recover.
Repeat 5–minute intervals. Leave 5–10 minutes at the end for a walking cool-down.
WEEK 2: Walk/Jog 30 minutes in 5–minute higher intensity intervals 3x/week
Here’s how: Start with a 10–minute walking warm-up.
5–minute interval: jog 3 minutes; walk 2 minutes to recover.
Repeat 5–minute intervals. Leave 5–10 minutes at the end for a walking cool-down.
WEEK 3: Walk/run 30 minutes in 5–minute intervals 3x/week
Here’s how: Start with a 5–10-minute walking warm-up.
5–minute interval: run 2 minutes; walk 3 minutes to recover. Or run 3 minutes; walk 2 minutes to recover.
Repeat 5-minute intervals. Leave 5-10 minutes at the end for a walking cool-down.
BEYOND:
- Build up to longer, faster intervals until you are running most of the time
- Find a route that’s more hilly
Track Your Progress
A pedometer or heart rate monitor can help you track how hard you are working, and set goals to increase speed and distance. A pedometer records the number of steps you take. About 2,000 steps equal a mile, so aim to walk at least 10,000 steps a day. A heart rate monitor gives visual feedback regarding your level of exertion. Try to stay within 60-80 percent of your maximum heart rate (220 minus your age).