Outdoor Walking Program for Beginners

Question: I really enjoy your workout DVDs. I have been doing them for about 2 years now and I think I am ready to take my workout program to the streets. Do you have any tips about walking or running?   

Answer: If you are past the beginning exerciser stage but you have never run before, I recommend you start with a mixed program of running and walking. Find a fairly flat path to follow. Hill running will come later. Walk first to warm up. Start slowly and then increase your pace after about 5 minutes. Then, when you feel warm and ready, jog a few blocks. When you start to feel winded, slow your pace to a brisk walk again. Keep this run/walk pattern going for twenty minutes, and then slow to a walk for a 5 minute cool down.

At first, you may be walking briskly more than you are running. When you run, you should run slowly, paying attention to your good posture and your breathing. Think of landing lightly on your feet. There should be no tension in your shoulders and they should be dropped and relaxed. Avoid making a fist with your hands. Keep them relaxed as well. Breathe naturally and easily, remembering to exhale and push the air out of you. Always pay attention to how your body feels. This is the only way to know when you should be walking and when you should be running.




Have a question for Gilad? Click HERE and send it in! Gilad will choose one question each week to answer.

Find out more information about Gilad and his Fitness DVD's HERE.

By Collage Video | | Ask Gilad, fitness, Gilad, goals, Lord of the Abs, Motivation, Weekly Blog, Wellness | 0 comments
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