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Taking the next step: how to transition from walking to running

If you’re a casual walker looking to intensify your exercise, you should give running a try. It can burn more calories, strengthen your heart, and lower your cholesterol levels. Running can also reduce stress levels and lead to developing a healthier lifestyle. Most importantly, running nourishes your mind and soul by helping you clear your head and find peace within yourself. But how do you even begin to transition from walking to running? Our advice below will get you on the right path, the path to completing your first half marathon! This is a journey that will take time. Just remember, you’re not alone on your journey! We’re here to help you transition from walking to running. Here’s an excellent playlist for your journey!

Running gear

Your transition from walking to running may not be as difficult as you think. Make sure you have a pair of comfortable running shoes. You can extend the life of your running shoes (and save money) by only running in them. Proper fitting running shoes can also help prevent painful shin splints. Here are 7 more tips to avoid shin splints and keep your transition from walking to running on track! Wear workout gear that allows you to move freely, is lightweight, and wicks sweat. Keep a water bottle nearby to stay hydrated and replenish lost fluids. We’re fans of nuun hydration and their tablets. It’s easy to carry and help replace lost electrolytes. 

Begin your journey from walking to running

Let’s assume you walk four or five days every week and want to begin running. That’s a great start! Even if you don’t walk that much, the steps below will help you during your transition from walking to running. Pro tip: you can always take breaks in between if you are out of breath or feel exhausted.

Weeks 1-3

Develop an exercise schedule if you don’t currently have one. The goal is to become more comfortable being on your feet for extended periods of time.

  • First week – walk 30 minutes/day for four days
  • Second week – walk 40 minutes/day for four days
  • Third week – walk 50 minutes/day for four days

Weeks 4-6

Now it’s time to crank it up a bit! But don’t get too excited just yet. You want to slowly incorporate jogging into your schedule.

  • Fourth week – 10-minute warm-up walk, alternate 30-second light jog/4-minute walk for 15 minutes, 5-minute cool down walk
  • Fifth week – 10-minute warm-up walk, alternate 1-minute light jog/4-minute walk for 20 minutes, 5-minute cool down walk
  • Sixth week – 10-minute warm-up walk, alternate 2-minute light jog/3-minute walk for 25 minutes, 5-minute cool down walk

Week 7

When you feel comfortable with this routine, increase your jogging intervals and decrease your walking intervals as you see fit. Set a goal for yourself before you begin. Feel free to pick up the pace during your jog if it feels good. If you feel overwhelmed or exhausted, cut back the time.

  • Seventh week – 5-minute warm-up walk, alternate 3-minute jog/2-minute walk for 25 minutes, 5-minute cool down walk

Week 8

If you continue to feel comfortable, extend the duration of your intervals as you see fit. Alternate your jog and walking like previous routines. Continue to set small goals to reach. Feel free to pick up the pace during your jog if it feels good. If you feel overwhelmed or exhausted, cut back the time.

  • Eighth week – 5-minute warm-up walk, alternate 5-minute jog/1-minute walk for 30 minutes, 5-minute cool down walk

You did it!

By now, jogging for longer periods of time should become more and more comfortable. Congratulations, you’ve made the transition from walking to running! Continue to extend your jogging time. Maybe even quicken your stride and break into slow runs. You’ll eventually eliminate the walking portion of your intervals. When you feel comfortable running for 30-40 minutes, it’s time to sign up for your first half marathon! Do you have advice for someone who wants to graduate from walking to running? Let us know in the 3M Half Marathon Facebook Group or on Twitter.

These 7 valuable tips will help you run your best and get the most out of training

Run your best when you follow these 7 tips! There are some things that are out of our control, like the weather. But when you execute the things you can control, you truly run your best. These tips are as easy as relaxing while you run and as technical as checking your cadence. Keep these tips in mind when you’re training during the summer months. Need a reminder? Click the infographic below to download for yourself. Take your training to the next level when you take care of yourself with this vital advice!

Relax

Downloadable infographic highlighting 7 tips you should follow to run your best.Sounds simple, but we can unknowingly put a strain on our body in an effort to produce mileage or a certain pace. Really focus on relaxing your body. Unclench your fists and loosen your shoulders and jaw. You can even begin your run or workout at a slightly slower than normal pace to really dial in your breathing. Slowly increasing your heart rate at the beginning will help with relaxation.

Check your cadence

The average runner’s cadence should be 160-170 steps per minute. You don’t have to count this in your head! Every runner is different, especially if you’re just starting out or have been running all your life. Under Armour makes knowing your cadence seamless. Their Bluetooth connected shoes, like Under Armour’s HOVR Velociti 2, send the information from your run directly to their MapMyRun app. The app even provides personalized coaching tips! Tracking your cadence, mileage, pace, and other running-related data will help you see improvement.

Focus on your stride

This coincides with the first tip to relax. Your stride improves when you relax. Don’t overstride or run on your tippy-toes. You want your stride to be smooth and comfortable. This better optimizes the energy your body uses and helps avoid injury.

Take time off

Listen to your body, whether you suspect an injury or just don’t feel good. The last thing you want is to have something minor become a major issue. If you have to take more than a day or two off, visit a specialist at the Ascension Seton Sports Performance and get checked out. If you think something is wrong get it diagnosed so you can build a plan to get back to running. 

Get more sleep

Feeling a little sluggish since you’ve increased your mileage? Add one extra minute of sleep per night for every mile you run that week. If you run 30 miles per week, add 30 minutes of sleep. Your body repairs itself when you sleep. Make sure you give your body enough time to recover when you begin asking more of it.

Hydrate

This might seem like a no-brainer, but it’s extremely vital. At a minimum, you should drink 60-80 ounces every day. The more active you are, the more you should increase that amount. Make sure you have a good balance of water and an electrolyte-infused fluid, like nuun hydration.

Cross-train

Don’t run every day, mix it up. Cross-training is important to prevent overuse injuries. Try swimming, cycling, yoga, lifting weights, or online workouts. You’ll work different muscles and build strength. When lifting weights, focus on a lighter weight with more reps. Here are 8 reasons to include cross-training with Camp Gladiator!

You will ask more of your body as you increase your mileage. It’s important that you take care of your body. Incorporate these tips so that you can run your best. Do you have a tip that helps you run your best? Let us know on Facebook or Twitter.

Get the most out of your upcoming training schedule with these self-care tips

A key to crossing the 2021 3M Half Marathon finish line and securing a new half marathon PR is to maximize your training. Whether you’re preparing for an upcoming long run or recovering from a speedy track workout, these 5 self-care tips will help you get the most out of your training! BONUS – we did some shopping for you and found some great deals on some of our favorite items.

5 self-care tips

Pay attention to your surroundings

We get it, we love listening to music during our runs and workouts too! That’s why we’ve built this massive #WeLiketheSoundofThat playlist. But it’s imperative that runners pay attention to their surroundings. We like the Titanium Open Ear Headphones from AfterShokz because they allow for the best of both worlds. They allow you to jam out and hear what’s going on around you!

Wear headgear and sunglasses

Running with a hat and sunglasses can make all the difference. Hats can keep sweat out of your eyes and help your head stay cool. Sunglasses can help you see better by reducing that random glare and protecting your eyes from dust and other debris. We like Under Armour’s Launch Run Cap because of its breathability, keeping your head cool. Check out the Zone Sunglasses from Under Armour. They’re lightweight, wrap comfortably around your head, and have polarized lenses.

Image of female running listening to Aftershokz headphones while running. She can listen to music and her surroundings, an important self-care tip in this 3M Half Marathon blog.

Shorten your stride when running downhill

The downhill portion of your run is coming up and you’re ready to fly! But wait… don’t pick up so much speed that you lose control. You also don’t want to put unnecessary strain on your quads with the extra pounding. Shorten your stride and keep your feet underneath you. You’ll still pick up speed, but you’ll be in more control and will save your legs for the rest of your run. Pro tip: read more downhill running tips.

Hydrate

We know what you’re thinking, you hear this all the time. But it’s absolutely vital. Proper hydration provides energy for your muscles, helps you fuel better, and aids in recovery. Consuming 60-80 ounces daily is recommended. You should drink more if you’re more active. Don’t forget to include an electrolyte-enhanced drink. Water alone does not fully hydrate you! Check out Nuun and their rainbow of flavors. You simply pop a tab or two in your water and voila, you have electrolytes!

Foam roll

High mileage can take its toll on your body. You’re asking a lot from your muscles. Make sure you take proper care of them by foam rolling every day, even if it’s for a few minutes before bed. Setting aside a dedicated daily foam rolling session increases the chances that you follow through. Foam rolling can decrease injury risk and your recovery time, getting you ready for the next run. Set an appointment with Fleet Feet Austin today and check out all the different recovery options they have available.

Training has begun. Now it’s time to maximize your efforts so you can stay healthy. These self-care tips can protect you from the elements, speed up your recovery, and reduce your chances of injury. Is there a specific self-care tip that you use to maximize your training and prevent injury? Let us know on Facebook and Twitter.

3M Half Marathon race week is here!

It has finally arrived! Race week for the 3M Half Marathon presented by Under Armour’s 25th anniversary is here! We know you’re just as excited as we are. With all the excitement is easy to forget the simple things you need to do race week. We’re here to help with these race-week reminders.

Invite your friends

  • Fact – running is best enjoyed with friends! They can run with you, cheer for you at various points along the course, or celebrate with you at the finish line festival. If your friends have been on the registration fence, now is the time. Tell them about the upcoming price increase on Thursday, Jan. 17th, or gift them a registration yourself!

Hydrate

  • Begin hydrating during race week. It’ll help ensure your body has the fluids needed to secure that next PR! Make sure you’re getting a nice balance of electrolytes and fluids during the week. You’ve put in the training miles, now make sure all systems are ready for race day! BONUS – hydrate with nuun, it’s what’ll be on course.

Plan your race day

  • There aren’t many runners who don’t already do this, but nevertheless, it’s a great reminder. Layout everything you’ll need the night before and double-check it. This increases the likelihood that you forget nothing race morning. You should even plan what you’ll eat the morning of and the night before. Stick with what works! This should help keep you “regular” race morning.

If you didn’t train with it…

  • Don’t do it on race day! As simple as it seems. If you didn’t run with it, eat it, or drink it during training, don’t do it on race day!

Celebrate at the finish line festival

Last but definitely not least, celebrate! Once you cross the finish line, snag your commemorative 25th anniversary 3M Half Marathon finisher medal and head to the finish line festival. Grab your snack bag and some hydration. Then check out the food trucks, music, and the beer garden! BONUS – family or friends who cheered or tracked you via the app can meet you and help celebrate.