How to Evolve From a Walker to a Runner

If you’ve always wanted to be a runner but didn’t think you could do it, try one of these two tried and true ways of easing into running. If you don't ease into running, you'll find yourself wearing out too fast because running is truly challenging exercise. The least painful way to go from walking to running is to walk, then run, and then walk, and then run, slowly increasing how much you run versus walk. You won't become a runner overnight, but you'll work your way into running instead of giving up because it's too tough.

Try the stopwatch method of working from walking to running. Your handy dandy stopwatch can be an incredibly effective training tool. When working out, start out by walking to warm up. Once you feel limber, ease into a slow run and time yourself until you feel yourself breathing hard and feeling like it’s getting to be too much to enjoy. Pay attention to how long you were able to run while feeling comfortable. Thirty seconds? Reduce your pace to a walk and catch your breath for double the time you were able to run and enjoy it. Alternate running and walking in this manner, always walking double the length of your run time. Over time you'll want to reduce your walking time to equal your running time, then half of your running time, until you feel you can run and enjoy it without walking at all.

Another way to ease into running is to use a heart rate monitor as a trainer. A heart rate monitor will help you determine how difficult the running and walking segments of your workout really are. Take the time to figure out what your fat burning heart rate zone is, and then start your exercise session by walking. Once your muscles are warmed up, start running, watching your heart rate monitor, pushign yourself until your heart rate is up in your fat burning zone. Once you hit heart rate numbers in the upper part of your range, slow down and walk for a while, just until your heart rate reaches the bottom of your fat burning zone. Run again until your heart peaks near the top of your fat burning zone, at which point you should walk again. After several workouts like this, you'll discover you can run the entire time, but still be in your fat burning zone.

These methods may not be the fastest ways to become a runner, but they are the least painful and are easy to stick with.