If you’re a walker or runner, we’re here to suggest a great way to improve your routine. The run/walk method is a great form of cardio to help you lose weight and build endurance. And as its name suggests, it requires alternating walking and running, which will make the time pass more quickly.
“The basic idea behind this is that it helps prepare you to run longer, even if you can’t run very long yet,” explains Domenic Angelino, CPT, from the Trainer Academy. “When practicing the run/walk method, instead of stopping your workout when you get out of breath during a run, start walking. Walk at a pace that is easy to maintain and allows for recovery. Then, when you feel ready, start running again.”
You will continue your cardio workout this way until you can complete your distance goal. Before you know it, your strides will be less walking and your running endurance will go up a whole notch or two. The goal is to improve your running endurance over time until you can eventually complete the full distance.
If you’re ready to get into the walk/run game, let’s explore how this method can help you lose weight, tips for getting started, and a sample routine.
How can the run/walk method help you lose weight?
You’ll burn more calories by extending the duration of your workout and increasing the intensity. Running, in general, can burn more calories than walking. In fact, according to Harvard Health Publicationsa 155-pound person can burn about 288 calories running for 30 minutes at 5 mph, compared to 133 calories walking at 3.5 mph.
Ultimately, the more calories you burn, the more weight you will lose… now and in the future. Do you see where we’re going with this?
“[The run/walk method] helps you gradually get used to running for longer durations. This prepares you so that your future workouts will also be more productive,” says Angelino.
If you get bored easily, combining the two forms of cardio can make each workout a little different, especially if you change up your route and terrain. And let’s be honest: You’re more likely to stick with a workout program that challenges and interests you, and you can do it wherever you are. If you have a treadmill, you can even take it indoors during inclement weather.
How to start your running/walking workout:
Angelino offers some tips for starting your new running/walking workout routine.
1. Consider aiming for a greater distance or faster running speed.
Every time you go for a run/walk, try to go a little further and faster. Don’t be afraid to “push the limits.”
Angelino points out, “If you go this route, it may be helpful to incorporate the run/walk method to gradually build up your ability to run your new distance or speed.”
2. Opt for a walk rather than a slow jog.
Go all out with whatever form of cardio you do during the workout. This means that if you are going to walk, keep walking, not a slow jog.
Angelino says: “Walking is better than slow jogging, because [it’s] It’s a lot less tiring.”
Your goal here is to work up to a full run to get the most out of each workout. Think of your walking intervals as recovery time. The better your recovery quality is, the more intensity you can put into your races.
3. Challenge yourself, but know that you can make changes along the way.
You can structure your run/walk routines with set intervals or base them on your current mood. The beauty of this method is that you can reduce your activity to a walk when you’re tired and run again when your body feels ready. Remember, the overall goal is to work up to a full run, so challenge yourself, but don’t be afraid to tailor each workout to suit your body.
“You can simply walk at the end of your workout for as long as you want,” suggests Angelino. “Walking for another five, 10, 15 or 20 minutes can help you burn even more calories. It’s easier to find the motivation to walk when you’re tired than it is to find the motivation to run.”
Here are some sample running/walking workouts to help beginners get started:
Choose any beginner-friendly plan and go for it. This diet was also designed so that you could do any of these workouts for 30 days, then move on to the next workout for 30 days, and so on.
“This helps you gradually build up your running endurance and will ensure that each month your workouts help you burn more calories than the month before,” says Angelino.
Workout #1: I’m just starting out
- Monday: Run 5 minutes, walk 10 minutes for a total of 45 minutes
- Tuesday: Rest
- Wednesday: Run 5 minutes, walk 10 minutes for a total of 45 minutes
- Thursday: Rest
- Friday: Run 5 minutes, walk 10 minutes for a total of 60 minutes
- Saturday: Rest
- Sunday: Run 5 minutes, walk 10 minutes for a total of 30 minutes
Workout #2: 30 days of recent training experience
- Monday: Run 10 minutes, walk 10 minutes for a total of 40 minutes
- Tuesday: Rest
- Wednesday: Run 10 minutes, walk 10 minutes for a total of 40 minutes.
- Thursday: Rest
- Friday: Run 10 minutes, walk 10 minutes for a total of 60 minutes
- Saturday: Rest
- Sunday: Run 10 minutes, walk 10 minutes for a total of 40 minutes
Workout #3: 60 days of recent training experience
- Monday: Run 10 minutes, walk 5 minutes for a total of 45 minutes
- Tuesday: Rest
- Wednesday: Run 10 minutes, walk 5 minutes for a total of 45 minutes
- Thursday: Rest
- Friday: Run 10 minutes, walk 5 minutes for a total of 60 minutes
- Saturday: Rest
- Sunday: Run 10 minutes, walk 5 minutes for a total of 30 minutes
Workout #4: 90 days of recent training experience
- Monday: Run 15 minutes, walk 5 minutes for a total of 40 minutes
- Tuesday: Rest
- Wednesday: Run 15 minutes, walk 5 minutes for a total of 40 minutes
- Thursday: Rest
- Friday: Run 15 minutes, walk 5 minutes for a total of 60 minutes
- Saturday: Rest
- Sunday: Run 15 minutes, walk 5 minutes for a total of 40 minutes
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Alexa Mellardo
Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa
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