If you want to try running for the first time – or return to it – try this progression.
Step 1: Add steps
Increase your step count, Dr Lee said. If you haven’t been exercising at all, begin by trying for an extra 3,000 walking steps per day, at least a few days per week.
Step 2: Slowly pick up the pace
Set aside 10 minutes for brisk walking three to four times per week, Dr Olenick said. Aim for an effort level of three to five on a scale of 10. Gradually increase the duration, until you can stay on your feet for an hour.
Step 3: Sprinkle in running
As you gain fitness, you’ll notice you must walk even faster to reach moderate intensity. Once this happens – usually after about a month or two – start adding in run-walk intervals. Warm up with a five-minute brisk walk. Then alternate a minute of jogging with three minutes of walking. Repeat this three to five times through.
Step 4: Try running continuously
Each week or two, increase your running interval and decrease your walking time, until you’re running continuously.
Check with your doctor first if you’re being treated for heart disease or another chronic condition, or if you have symptoms like chest pain, Dr Zielinski said. You might need to undergo a stress test or other evaluation before being cleared to do vigorous activity.
Those who can’t run (or don’t want to) can turn up the intensity in other ways, Dr Olenick said. For instance, add a few hills to your walking route, and push the pace as you climb them. You could jump on a trampoline or try a HIIT workout, on land or in the pool.
Best of all is to mix and match – brisk walking or other moderate-intensity exercise on some days, vigorous workouts on others, taking more steps on days when you can’t squeeze in a workout.
“Get a little bit of everything” each week if you can, Dr Olenick said. “It all adds up.”
By Cindy Kuzma © The New York Times Company
The article originally appeared in The New York Times.