Alternate walking and jogging; your lungs and legs adapt without burnout.
Key Takeaways
- Walk-run beats all-or-nothing
- Three days a week is enough
- Good shoes prevent injury
The Walk-Run Method
Alternate walking and jogging; your lungs and legs adapt without burnout.
Schedule
Rest days matter – three quality sessions beat daily exhaustion.
Injury Prevention
Invest in proper shoes and increase distance by no more than 10% weekly.
Quick Comparison
| Week | Goal |
|---|---|
| 1-2 | Walk/run mix |
| 3-4 | Longer runs |
| 5-6 | Continuous jog |
| 7-8 | 5K finish |
Frequently Asked Questions
What if I get sore?
Normal early; sharp pain means rest and reassess.
Do I need a watch?
A phone timer suffices to start; upgrade later if you enjoy it.