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    • CommentAuthorFree Membermaddysmoo
    • CommentTimeNov 30th 2007
     
    maddysmoo
    I guess it would be correct to say I am a newborn in the running world...I used to run all the time, miles a day, because I played sports. Then, after baby, my body seems to be rebelling due to the lack of softball, or much of any movement for that matter. It is like I have never run before. Many of my friends have gotten the marathon bug-and most use the run one minute, walk one minute method. They all swear by it. But I want to lose much weight...is this effective at all? All you seasoned runners...have you used this method? Is it good to start with while I get back into running, or is there a different and better way to start? I also have knee pain, which is a new thing. My shoes are still fairly new, should I first strength train in my legs some before I opt for new ones? Thanks!
  2.  
    RunningT'sters

    I personally like the run-walk method because it breaks up the monotony of running for me.  It also makes it (mentally) easier for me to complete long runs.  You should experiment with different run-to-walk ratios to find one that works for you.  And you should change the ratio as your training progresses.  I typically run 5 minutes and walk 1 minute.  If I'm tired/sore then I do 4:1 or 5:2. 

    I've found that I don't go that much slower when I'm doing my walk breaks.  Just remember the walk breaks should be done at a brisk pace.  Keep those arms moving! 

    Good luck!

    • CommentAuthorFree Membermdwebneck
    • CommentTimeDec 3rd 2007
     
    mdwebneck

    I lost 77# this year  on power walking alone, (and changing my diet),

    Would have probably run part of that if my knees had allowed that, but just saying that a brisk pace Power/speed walking is an excellent fat burning cardio exercise even if you don't or can't run much.

    I resumed my power walking routine just before Spring last year, inspired by my weight loss on Nutrisystem and knowing that just eating right wasn't the whole answer.

    By the time Summer came around, my power walking became speed walking (my definition, not official difference) and I noticed I was passing even the fastest joggers (not runners) on my fast days (sub-11min pace)

    • CommentAuthorFree Membermdwebneck
    • CommentTimeDec 3rd 2007
     
    mdwebneck

    Power walking is a much more vigorous walk than just strolling with the dog or pushing a baby carriage.
    While my pace doesn't match that of the Olympic Race Walkers, if you were to watch them walk, my "personal record" efforts would be close enough to enter their race, but not near enough to be competitive.

    (I don't have the pure race walking "form")
    http://video.google.com/videoplay?do...81867110557554

    http://www.youtube.com/watch?v=1Chwfrmxlrs

    However, I do keep at least one foot on the ground while walking and that is the distinctive difference between what I do and the slow joggers.

    I keep my arms bent at the elbow to roughly a 90° angle and moving vigorously the entire time. I try not to allow my arms to cross in front of my body, rather I feel I attain faster forward motion if all the parts of my body are aimed forward. (this means that the alignment of my feet from heel to toe and arms; elbow to hands is in line with the direction I am walking.)

    jimc
    *PS Furthermore, the reason I call what I do, power walking and not race walking is the difference in our form. If I could maintain the form of a race walker, I would be able to claim that what I do is race walking. At least that is the best reason I can provide. I can likewise imagine that my PR times would be much faster too.
    Currently;
    5 miles = 57:00 [10:51/mile pace]
    6.5 miles = 1:10:00 [10:46/mile pace]
    Race walking times:
    [sub 6:30/mile pace] for distances 20k and under.

    http://www.usatfmn.org/racewalk/faq.htm#HowFast

    http://www.iaaf.org/statistics/records/gender=M/allrecords/discipline=20KW/index.html

  5.  
    changingground

    While I'm no expert at weight loss, I have done my share of searching for information on the topic, and have learned the following things-Weight loss is all about your body burning more calories athan you put into it; and it's far easier to keep track of  calories burned in the Internet age than every before.

    Map My Run will give you a rough approximation of how many calories you have burned for a given activity as a part of logging your training time. And while running likely burns more calories than walking, anything that gets you moving (instead of sitting still) will help you burn calories.

    If you Google Jeff Galloway you will find lots of information on the benefits of a Run/Walk program. I believe the gist of the run/walk idea is that the short breaks in your run spent walking allow some recovery (drop your heart rate down a little, get some oxygenated blood in to the muscles of your legs) that then gives you the ability to keep going longer. If you walk a bit in the middle of a run (or 1 minute of every 7 minutes run, or whatever program you choose) you will extend the time and distance you are excercising, and thus burn more calories. To put it another way, If you can only run for 15 minutes non-stop, but can do a run/walk of 24 minutes (7 run, 1 walk, 7 run, 1 walk,7 run, 1 walk) then  you have increased you time spent burning those calories, and will realize a significant benefit.

     

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