You’ve read enough of the many benefits of running, and no, you have no plans to take part in a marathon anytime soon. But this is not about a marathon; it’s about helping you feel better about yourself in various dimensions by easing into running. We are a nation of walkers, and I have designed a walking programme that inserts a bit of running into your walk. Remember, any schedule that you follow needs to be easy to follow and, most importantly, have variety over days of the week and weeks. The schedule should also have specific rest days. Below is a seven-week schedule for walkers to intersperse some jogging and running into their walking.
Seven-week schedule for walkers (PDF)
Perhaps you are already a runner and looking for something more challenging. Check out running schedules for different distances and for runners with different levels of proficiency at www.runningandliving.com/getting_started.html and at www.runningandliving.com/Keen_Runner.html.
Running does not involve any rocket science; anyone can do it. The important thing is that we need to ease into it gradually and build performance. It is just like anything else in life. So, don’t run, just walk into a run. Email me three weeks later and tell me how it’s going or if you have any queries or concerns.
(Rahul S. Verghese is a management consultant and founder of Runningandliving.com. Write to us at email@example.com)