Get into Walking & Running Safely
Want to get walking?
If you are pregnant, postpartum, or just looking to get more active - then this is for you!
Walking is a great exercise for your overall health. It gets your whole body moving with lower impact than running.
Want to work up to running? You have to walk first!
Before you walk out your door, write a goal first!
**Goal setting will help you set clear expectations for yourself
Consider these 3 things as you go:
How are you walking?
Taking a stroller?
Carrying a baby on you?
Walking with a dog?
Walking with a friend?
Going alone?
Ready to Progress
Use time or distance to measure
Start flat ground before walking hills
Walk before you run – Work up to 30 minutes before thinking about starting a run program.
Constantly Monitor
Sleep well?
Feeling fatigued?
Having aches or pains?
How is your overall mood today?
Lactating? – Those who are lactating may need to schedule it once breasts are more empty to be more comfortable.
**Your sleep and mood can affect your performance. Sleep 7-9 hours to be the most rested and modify your activity if you aren't really feeling it today.
Interested in progressing up to running?
Follow the walking progression and ensure you can walk for 30 minutes without stopping or any issues including pain or urine leakage.
Still consider these 3 things as you go:
How are you running?
Taking a stroller?
Running with a friend?
Going alone?
Outside? Road or trail
Indoor track?
Treadmill?
Ready to Progress
Use time or distance to measure
Start flat ground before running hills
Walk before you run – Work up to 30 minutes before thinking about starting a run program.
Increase distance or time 10% each week and no more to reduce risk of a running-related injury
Integrate interval and speed workouts into weekly routine - variety is good to reduce your risk for a running-related injury and decrease your chance of getting bored.
Training for a race?
Constantly Monitor
Sleep well?
Feeling fatigued?
Having aches or pains?
How is your overall mood today?
Lactating? – Those who are lactating may need to schedule it once breasts are more empty to be more comfortable.
Sample Run Program
**3x/week with always 1 day in between
**Progress after you have completed 3 times at each level
**If your body does not agree with an increase of time with pain or pelvic symptoms, revert back to previous level -- do not completely cease running if you can avoid it
4 min walk, 1 min run x 4 (20 min total)
3 min walk, 2 min run x 4 (20 min total)
2 min walk, 3 min run x 4 (20 min total)
2 min walk, 3 min run x 5 (25 min total)
1 min walk, 4 min run x 5 (25 min total)
1 min walk, 5 min run x 6 (36 min total)
1 min walk, 9 min run x 3 (30 min total)
15 min continuous run (with added walk before and after as long as you wish)
20-25 min run (with added walk before and after as long as you wish
30 min run
