Fitness, Techniques, and Workouts (FTW): Walk Jog Run

This week’s feature in FTW is a classic cardio routine, especially for those non-runners: Walk Jog Run.

What it is:

Walk Jog Run is a running interval routine where, you guessed it, you alternate speeds of running from a brisk walk to a heavy run. This sort of interval exercise is great for maintaining fitness levels, as well as those getting started or recovering from an injury.

How it works:

There are a million ways to approach it, but generally (following a proper warm up), a minute of running will be broken down into:
30 seconds: brisk walk
20 seconds: moderate jog
10 seconds: heavy run/sprint
One can adjust ratios for their specific fitness level, however this generally is a solid starting point for a 30-45 minute workout. Just about any running app has a setting for audible notifications, as this is about impossible without it.

Why it works:

Varying the speeds had a myriad of benefits. For one, you are generally able to exercise longer, increasing the time your heart rate is elevated. Additionally, this exercise program is lower impact than a straight jog or sprinting routine. Finally, having the intervals allows for breaking the run up into more manageable segments (“its only 10 seconds!”).

Where to learn more:

https://www.active.com/running/articles/how-to-execute-a-run-walk-program-properly
http://www.jeffgalloway.com/training/run-walk/

Always check with your doctor before beginning any new exercise regimen to make sure you are medically able to participate. Only your doctor can determine how much exercise is safe for you. Starting an exercise program that is more strenuous than you are ready for can result in injury and serious medical problems.

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