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You Can Run a Mile Without Stopping

Reach Your Fitness Goals!


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You may find need to slow this a bit, trust your body; but don't cheat yourself. As the transition progresses your walking shoes may not work for your run. They're fine to start, but you may find being fitted for running shoes a blessing. Enjoy the adventure. Report
Looking forward to starting off slowly. Looks like this is a good plan. Report
Getting ready to start training for a 5K that's happening in 3 months. This is a great way to start before actual training schedule kicks in - really excited to try it! Report
I am going to give it a try tomorrow Report
I've tried to get into running, but my medical restrictions on physical exercise have not allowed me to go more than 1/8 mile before my heart rate tops out at the maximum set by my doctor. I do walk a lot, and often in the 4.5-4.75 mph range sustained for about 15-20 minutes before I reach the top. For me, running is no longer an exercise goal. Report
I can walk for a really long time, but when I try running my legs hurt, I think I have shin splints. I'm gonna try this, hopefully it's gradual enough that it won't hurt so much. Report
Definitely going to try this. It sounds doable. : ) Report
I walk 5 miles every morning. And then I added a 3 mile walk/run to the evening. I run 1/4 of a mile, then walk, for 3 miles. It's going pretty well. Report
Good job sunnshyne72!! I did c25k too. I'm on week 6 & just do what I can do. I still can't believe i can do it! Report
I've been using an app on my phone to help me run one mile. It is much more aggressive than this plan and I am having a hard time with it. So far I am doing 2 minutes 15 seconds of jogging and then 45 seconds of walking. I am wondering about backing off and trying this plan instead but I am not sure since I am three weeks into the other one. Report
Each week is 4 repetitions of a total of 5 minutes (varying in the minutes walking/jogging). So each week is 20 minutes, not 25. Report
Minor math point, but if you have 4 repetitions, you'd have 25 total minutes in the first line, not 20. Report
Great article. Report
I'm adding this to my 2013 Goals. Running has never been my thing really, but I won't give up trying. Report
At this time last year I believed that I could never run. I had tried interval running and was always winded and discouraged after just a few paces. Then a girlfriend showed me a few simple tricks, and I ran a mile then and there! It didn't take me four weeks--it was immediate! Here they are, if anyone's interested:
1) Run as absolutely slowly as you need to, barely over a walk if necessary.
2) Keep your upper body relaxed: don't clench fists, don't pump arms--let your elbows move just a little with the rythm of your body. Head erect, don't tense your neck.
3) Inhale two steps, exhale two steps....
In 6 weeks I ran my first 3.2 miles. I am now up to 7 miles and training for a Spartan sprint. I have lost over 15 pounds. I'm still in shock, I feel like a totally different person!
Good luck! Report

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