How to Move From Walking to Running

Walking is a wonderful way to begin building your fitness, but if you find that a brisk 30 minute walk is no longer pushing you, then perhaps it is time to start adding in some running intervals.

Before starting any form of running, ensure that you are in good health and free from back and or joint pain (seek advice from a doctor or professional trainer if in doubt).

New to Running? See the Running Bug's Beginners Running section for advice on starting to run, training plans for beginners, nutrition advice and much more.

Before You Start
You will need good, well cushioned trainers specifically designed for running - a specialist running shop is the best place to get kitted out with your first pair - and, ladies, a good sports bra such as the Shock Absorber Run bra is essential (read our article on choosing a sports bra for more advice). As you will be raising your body temperature try to wear several thin layers, and as your temperature changes you can add or take off a layer. It's also a good idea to invest in a running top which is designed to wick sweat away from the skin, there's a great range of these for sale in our Gear section.

Getting Going
Always start your session with a brisk walk for at least five minutes to prepare and warm up the body, then gently stretch your legs before beginning your run/walk. If you'd like a structured programme to get you started try the following:

Week 1: Warm up, walk for 4 minutes, run for 2 minutes x 3 sets
Week 2: Warm up, walk for 4 minutes, run for 2 minutes x 4 sets
Week 3: Warm up, walk for 4 minutes, run for 3 minutes x 4 sets
Week 4/5: Warm up, walk for 4 minutes, run for 4 minutes x 4 sets
Week 6/7: Warm up, walk for 4 minutes, run for 5 minutes x 4 sets
Week 8: Walk for four minutes, run for 6 minutes x 4 sets

As your fitness improves, you can try to gradually extend your running time and decrease your walking time. To increase the challenge, add either extra distance or extra time – never both in the same session. Always finish your session with a walking period of around four or five minutes to prevent blood pooling in the legs. It is very important that you stretch after your session – stretch out the calves, thighs, bottom and low back. This will prevent your muscles tightening and can help prevent muscle soreness.



Staying Motivated 
Set yourself a goal – perhaps by signing up to a race, local fun runs or charity 5km runs are excellent events for beginners. Use the Events Search to find on near you.

Join up with other runners, either by joining a local running club or via the forum or groups on The Running Bug.

Keep a fitness diary to record your progress. As the months pass by you will be able to see just how far you have come. Try our Training Calendar if you'd like to do this online.

And Finally...
Don't stress it. Just by moving your body you are staying a step ahead. Remember – exercise can be fun, and you should train in a zone where you feel comfortable. Try and ensure that even during the hardest part of your session you can still talk. Recite your name and address, if you are too short of breath to speak the words then you are working too hard.


Words by Caroline Sandry, with thanks to Weight Watchers.

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If have experience of moving from being a walker to a runner we'd love it if you shared your experience and tips via the comments box below.