How To Switch From Walking To Running?: Fundamental Assumptions,
Apart from the more obvious cases where running is highly discouraged – e.g. in the presence of prostheses, serious problems in the knees , ankles , feet or back – there is a vast case study in which the person is unable to sustain running performance.
Limiting performance can be aches and pains of unknown cause, fatigue perceived as excessive – often aggravated by a lack of “appeal” to the activity – and many others.
Whatever may be the motivation to push us towards “running”, in these cases it is always good to remember that it is not absolutely necessary to become expert runners and that, almost always, in choosing a satisfying aerobic activity one is “spoiled for choice “.
Nonetheless, before engaging in any training protocol, it is good practice to undergo a thorough medical-sports examination , complete with an electrocardiogram – preferably under stress .
Fundamental Assumptions
Running is uniquely considered an evolution of the deambulatory gesture.
This is only partially true, in the sense that if on the one hand running is equivalent to the primary solution to a need to “speed up the pace”, on the other hand it presents a different motor scheme and different anatomical-functional requests .
It is not said that if you can walk quickly , you will sooner or later be able to run ; but, if the conditions are right, trying doesn’t hurt!
Before approaching running, it is a good idea to check that you have some essential characteristics or prerequisites:
- Good general health and no limiting pathologies – from the cardio -vascular system to the respiratory system, including joints , tendons , muscles and bones ;
- Adequate body weight : joint stress due to the rebound of each single step is considerable; in overweight conditions , running for a long time may not be the best of ideas, especially in conditions of fragility in the back, knees, hips and ankles;
- Adequate diet: since in most cases, newbies approach running to increase calorie expenditure and try to lose weight more effectively, it is right to remember that running is a highly expensive and demanding activity, which is why it is always necessary adjust the nutritional intake to the new protocol – it all depends, of course, on the overall training load;
- Sufficient basal conditioning in the walking gesture: it would make little sense to introduce running if you do not already achieve at least 20 km of brisk walking per week – excluding everyday steps – which correspond to about 40,000 steps;
- Appropriate footwear : running shoes are not a gadget, but an indispensable piece of equipment (the only essential one).
Whole books could be written on “which model is better” – in fact, they already have. The truth is that it is not an exact science; in the sense that it is possible to obtain very detailed information on how to place the foot and, consequently, it is also possible to choose the hypothetically best shoe, enriching it with a (real) custom-made insole .
Having said that, not all those who tend to pronate or supinate in support demonstrate a real need to select the shoe with very high precision, or to order a specific orthotic, just as many apparently “neutral” subjects are problematic.
However, it must be admitted that cross-country running is a real sport of athletics . Running is “innate”, but running effectively and efficiently – therefore, running well – is by no means a given. Initially, it would be wise to contact a good sports technician specialized in running, both to have a satisfactory technical evaluation and to obtain the right corrections and specific exercises to improve the technical aspect.
Assuming all of the above, let’s take an example of athletic progression to pass in a safe and non-traumatic way from walking to running.
To know more: Shoes for Running: How to Choose Them?
Practical Example Of Table
Training volume is calculated on a time basis , approximately one hour total, and not in kilometers or steps. That said:
- initially it is equivalent to roughly 6000 paces , i.e. just over 5 km ;
- advancing with the rope it will increase, but will never exceed double (12,000 pace or just over 10 km).
Let’s start by emphasizing that heating is crucial; all workouts will start with 10′ of fast and progressive walking .
Throughout the first six months , running should be a simple and modest supplement to brisk walking.
- In the first 4 weeks (1st mesocycle), perform 20-30” of light running alternating with 2-3′ of brisk walking – until completing the total training volume.
Note : in the following lines we will avoid specifying both the warm-up and the concept of always completing the total training volume at each point.
Assuming that the second and third mesocycles can become an incremental evolution of the first, we could structure them as follows:
- 2nd mesocycle: perform 1-2′ of light running alternating with 4-6′ of brisk walking ;
- 3rd mesocycle: perform 3-4′ of light jogging alternating with 10′ of brisk walking .
The next three mesocycles (4th, 5th, 6th) will focus on maintaining constant active recovery of brisk walking, increasing only running.
- 4th mesocycle: perform 5-7′ of light running alternating with 10′ of brisk walking ;
- 5th mesocycle: perform 8-15′ of light running alternating with 10′ of brisk walking ;
- 6th mesocycle: perform 16-20′ of light running alternating with 10′ of brisk walking .
The coming six months will be all about completing a straight hour of running.
- 7th mesocycle: perform 15′ of light running alternating with 5′ of brisk walking x 3 times;
- 8th mesocycle: perform 20′ of light running alternating with 5′ of brisk walking x 3 times;
- 9th mesocycle: perform 30′ of light running alternating with 5′ of brisk walking x 2 times;
- 9th mesocycle: perform 45′ of light jogging ;
- 10th mesocycle: run lightly for 50 ‘ ;
- 11th mesocycle: perform 55′ of light jogging ;
- 12th mesocycle: run 60′ of light jog .
