Running walking interval question?

Question

I've done my research and i'm about to start running for the first time. I 've been doing hour-long to hour and a half long power walks for about a year and I'm ready to take on the transition to running.

I've read that a half hour mix of walking-running is the way to go, and that I should start off with a minute of running then 90 minutes of walking. Great, but how do you measure how long a minute has been? The website (runner's world) said to be fairly strict with the times. What do you do? Count down? I would have thought hat you'd be too busy concentrating on running than looking at a watch?

(I'm a complete newbie runner, any tips would be great). x

Answer 1

Don't worry about the times. Just run easy until you need to walk and then walk until you feel like running again.

As your conditioning improves you will be able to run farther.

If you are interested in health, and not training for a race it doesn't matter your speed or times.

If you are concerned about time intervals you can get a sports watch that has a count down feature, set the time for your interval and it will beep when the time has expired.

Answer 2

I'm assuming you meant one minute of running and 90 seconds of walking.

I usually carry a timer with me. I don't find it destracting or difficult to glance at my time.

Also, I have figured out approximately how many steps are in my intervals and when I forget my timer I then just count my steps.

Answer 3

Great!! Powerwalking was an excellent start for you.  Yes, walk/run program is an excellent way to get into running, without any injuries (or less injuries).  I'd recommend 10:1 program.  Your too fit to run 1 minute and walk 90 minutes.

10:1 is a program to run up to 10 minutes with 1minute break.(5:1, 15:1, etc)  This program is successful in 10K, 1/2 and marathon runners.http://www.jeffgalloway.com/training/hal...  There are many varieties, but Jeff Galloways program is very sensible.

the link below has some beginners program - runners world.

The best way to time your minutes is to get a sports watch with the features to time your runs/walk.  http://www.timex.com/gp/node/n/267167011...

the heart rate zone trainer has a program in it where you can preprogram your rest periods and will "beep" when to start and stop running.  Plus it has other great features, like the heart rate monitor, lap counter, calories, etc.  Timex is a good beginners watch - as you get more technical with your running, you'd want to get more advanced watches (ex: garmin 305/405 gps, heartrate monitor)  Look at some sport watches on the internet, stores, get as much information and then decide what you want for features.  Ebay is a great place to buy these sports watches, walmart , target.... (specialty running stores can be a bit pricey, but can come across a good deal)

Make sure you are fitted properly for good running shoes (walking shoes are different than running)  Go to a specialty running store and have them analyze your gait, foot type, pronation, etc. and they will recommend whats best for you. (if you find it too pricey, remember what make, style and size of shoes and shop on-line on ebay or www.roadrunners or www.holasports)  You will save up to 50% (or more) in shoes/gears.

Here is a great link to learn alot of running information:

http://www.runnersworld.com/channel/0,71...

Good luck and happy running:)

Answer 4

I used to run with a wristwatch that had a stopwatch feature and I had NO problem keeping an eye on it to see when my running interval was over. I was ready to be able to walk again (I'm a poor runner, although goodness knows I try).

Answer 5

I like using a watch personally.  I have one that has a heart rate monitor built in so I can make sure that I am working out in my proper range.  If you feel uncomfortable about a watch, you can also use your surroundings.  If there are evenly spaced streetlights, these are pretty good.  You could do a number of houses.  If you are on track, you could run 200m and walk 200m.  There are lots of things that you can do.  Vary it up too!  Since you are just beginning, it is better to get your body used to running rather than being extra strict.

For intervals, 1 minute running, 90 minute walking is no good.  I would recommend a work rest ratio of 1:3 to 1:5 instead.  

Good Luck!