Ready to lace up your sneakers and hit the road? Running and walking workouts are a great way to shed those extra pounds. The beauty of these workouts is how simple and effective they are. With just a good pair of shoes and a little motivation, you can start improving your health and trimming your waistline. Combining the benefits of both forms of cardio, I’ve rounded up five of the best running and walking workouts for weight loss.
Running and walking workouts are known for being effective, incredibly versatile, and accessible. They cater to all fitness levels, making them perfect for beginners and seasoned fitness fanatics alike. These workouts help you burn calories, improve your cardiovascular health, and build muscular endurance. Plus, they’re proven methods for losing weight. You can do them almost anywhere: on a treadmill, in your local park, or in your neighborhood. No expensive gym membership or fancy equipment required!
Before we dive into those run/walk sessions, let’s talk about what makes an effective workout. A productive workout goes beyond just the run or walk portion. It includes a proper warm-up to prepare your muscles and a cool-down period to help your body recover. Effort and consistency are key: push yourself to your limits each session while sticking to a consistent schedule. Varying your workouts can also keep things interesting and prevent plateaus. The more variety you have in your routine, the more likely you are to stick with it and see results.
What’s next? There are five fantastic run/walk sessions planned to keep you motivated and engaged on your weight loss journey. From fast paced sessions to challenging intervals and everything in between, there’s something for everyone.
Get ready to run, walk and jog your way to peak fitness with these running/walking workouts. Take it one step at a time and get moving!
Steady State Training, Tried and True
The tried and true tempo workout is a classic for good reason. It’s simple, easy to follow, and incredibly effective at burning calories. This workout involves maintaining a steady pace for a set amount of time, which helps build endurance and improve overall cardiovascular health. It’s perfect for days when you want a simple but effective workout.
How to perform the proven and trusted steady-state workout:
- Start with a five- to ten-minute warm-up of brisk walking or slow jogging to get your blood flowing.
- Next, decide how long you want your workout to last. Beginners can start with 20 to 30 minutes, while more advanced exercisers can aim for 45 to 60 minutes.
- Maintain a steady, consistent pace throughout the exercise. If you’re walking, try to maintain a brisk pace; if you’re running, find a comfortable speed that you can maintain.
- Finish with a five to ten minute cool down period, slowing down and letting your heart rate gradually return to normal.
- Stretch your major muscle groups to aid recovery.
Pyramid Running or Walking Workout
Pyramid running or walking training changes your pace and tests your endurance. This workout gradually increases the intensity, peaks, and then decreases again, mimicking the shape of a pyramid. It’s a great way to keep things exciting and push your limits.
How to do the running or walking pyramid workout
- Start with a five- to ten-minute warm-up, walking or jogging at a leisurely pace.
- Start pyramid intervals with one minute of walking or jogging, increase to two minutes of running or brisk walking, then three minutes of running or brisk walking.
- Reach the summit with four minutes of your maximum sustainable pace.
- Decrease the time by three minutes, two minutes, and finally one minute, decreasing your speed accordingly.
- Finish with a five to ten minute cool down, slowly reducing your pace and stretching.
Interval running or walking training
Interval training is a great way to burn calories and improve your speed. By alternating between high-intensity bursts and low-intensity recovery periods, you can keep your metabolism going long after the workout is over. This workout is perfect for those who like variety and want to challenge themselves.
How to Do an Interval Running or Walking Workout
- Begin with a five to ten minute warm-up at an easy pace.
- Alternate between one minute of brisk running or walking and one minute of slow walking or jogging.
- Repeat this pattern for 20 to 30 minutes.
- Finish with a five- to ten-minute cool-down period, walking at a leisurely pace and stretching.
Hill running or walking workout
Adding an incline to your run or walk can dramatically increase the intensity and calorie burn. Whether you’re on a treadmill or tackling hills outdoors, incline workouts are great for building leg strength and endurance. Plus, they add an extra challenge that can make things more exciting.
How to Do an Incline Run or Walk Workout
- Start with a five to ten minute warm-up on a flat surface.
- If using a treadmill, gradually increase the incline to a challenging but manageable level (3–5% for beginners, up to 10% for more advanced).
- Walk or jog at this incline for two to three minutes, then reduce the incline for two to three minutes of recovery.
- Repeat this cycle for 20 to 30 minutes. Lower the incline until flat and walk for five to ten minutes to cool down, finishing with stretches.
Mixed running and walking training
This workout combines the best of both worlds: running and walking. It’s perfect for those who want to ease into running or need a recovery day. The mix of running and walking allows for varying intensity and can be tailored to your fitness level.
How to do the mixed running and walking workout
- Start with a five to ten minute warm-up, walking or jogging comfortably.
- Alternate between three minutes of running and two minutes of walking, repeating this pattern for 30 to 40 minutes.
- Finish with a five to ten minute cool down period, walking at a relaxed pace and stretching your muscles.
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Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer, and Writer. He has been involved in health and fitness for 12 years. Learn more about Jarrod
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