Jog & Walk for Beginners

Lose Weight and Protect Your Joints With Run-Walk Intervals

Many runners see walking as the enemy — something to be employed only when the body is too tired to keep running. And a lot of walkers see running as too intense or are unable to run continuously due to joint problems. But running and walking don’t have to be mutually exclusive activities.
Combing both disciplines into run-walk intervals can be a safe and effective way to increase your endurance, log more miles, and stave off injuries — all while getting a great workout. And because of their customizable nature, intervals can be tailored toward people of varying fitness levels, from beginners to experienced runners.
Jeff Galloway, run coach and author of “The Run-Walk-Run Method,” says intervals give runners control over fatigue. Rather than running until you’re exhausted, you build in walking segments to keep from ever getting exhausted in the first place. This allows for continual movement, quicker recovery, and, often, faster finish times: Run-walk intervals can keep you from hitting that dreaded wall. And maybe even from getting injured.
“Alternating running with walking breaks up the pounding on your joints,” says Michele Stanten, the ACE-certified fitness instructor behind My Walking Coach and the author of “Walk Your Way to Better Health.”

Those new to run-walk intervals might notice they’re able to exercise longer. By reducing the impact on your joints, and reducing the portion of high-intensity exercise, the duration of activity can increase. Say you can typically run for 20 minutes. Using the one on, two off method above, you can break up that 20 minutes of running with 40 minutes of walking. That results in a full hour of cardio. Way to go.

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