Run and walk
Also called run-walk, walk-jog, intervals of running and walking
- Works
- Heart and lungs · cardiovascular system
- Calves · gastrocnemius and soleus
- Front of the thigh · quadriceps
- Needs
- No equipment
Setup
Wear shoes that fit well. Choose a flat route. Walk for five minutes to warm up.
Steps
- Run gently for one minute.
- Walk for two minutes.
- Repeat for the time you chose.
- Run a little longer, or walk a little less, only when the whole session feels easy.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
A comfortable effort in your breathing and your legs.
Common mistakes
- Running the running parts fast.
- Cutting the walks short too soon.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if you feel chest pain or tightness, or pain in a shin, foot or knee.