Walking to Jogging Your First 5K


You have to crawl before you walk, and walk before you run. If you have a goal to run or jog your first 5K, which is 3.1 miles, you probably want to start getting into shape by walking first. We have a super easy technique for gradually walking more and adding in some jogging so you are able to complete a 5K.

The Benefits of Walking First 

First of all, even if your ultimate goal is to be a runner or at least a jogger, walking first is almost always recommended. The only exception would be if you have been walking or jogging for a while, and feel ready to get right into starting a new running routine.

Walking helps you to get in better shape, improve your strength and stamina, and get to a place where you feel comfortable with a regular fitness routine. You will also help to build up your endurance, which is required for more distance running, even starting low with a 5K. 

Walking first helps to get you into the habit, and also to become more familiar with the trails near your house if you are not going to be using a treadmill.

Remember to Take it Slow 

No matter what your goal is, you want to take it slow, and gradually increase your pace and how much you are running versus walking. This is why schedules often start you at much more walking than running, with the first few weeks only running for a minute or so intermittently during the walking routine. 

Don’t try to force it to go straight to running before you feel ready! If you are a bit out of practice and decide to use walking to run a schedule, remember it doesn’t have to be fast-paced running. You can easily get the same effect doing a slow jog.

Wear Running Shoes!

Now is the time to switch to running shoes, even if in the beginning you only jog for a minute at a time. That minute can be really hard on your feet if you are wearing athletic shoes, as opposed to running shoes. It is best to go to a runner’s store where they will check your arch and pronation, measure your feet, and ensure you get a pair of running shoes that will last, be secure and comfortable, and not cause any pain.

Create a Walk to Run Schedule

Find a schedule that gets you ready for a 5K or create your own. What you want to look at is the increments between walking and running, and gradually increasing your running and decreasing your walking over time. If the schedules you find online, such as the popular Couch to 5K seem too fast-paced, just adjust it as needed.

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