In my 30’s, I ran a marathon. It’s crazy to think I would get up and easily run 10 miles during training. Unfortunately, I didn’t catch the running bug. My foot surgery post-marathon killed my desire to run another marathon. But I do still enjoy running only in a run/walk program.

My run/walk program is running for one minute and walking for two minutes. You can do any time variation. Some people prefer running two minutes and walking one minute. Find which combination works best for you if you pursue this type of program.

Here are the reasons I shifted to a run/walk program:

1- It’s doable from day one. Like most people, there are times when I slack off from my workout routine. Typically, when I’m travelling more than usual or when things are busier than usual. When I need to get back on track, it’s easier for me to start a run/walk program. I begin at a slower pace for each segment and increase my pace each week.

2- It’s easier on my joints. I admit, I’m no longer a spring chicken. I have friends who run regularly and I’ve seen how pounding on the pavement adversely impacted their joints. While we all think of ourselves as young, our body tells us otherwise. The Journal of Science and Medicine in Sport published a study which confirms a run/walk program offers less muscle discomfort than only running.

3- It motivates me.  If I was only running, I would become discouraged if I couldn’t achieve my target distance. If I was only walking, I would be stressed with the amount of time it takes to achieve my target distance. The constant change of running then walking makes time go by faster, keeping me motivated to achieve my target distance.

4- It’s interval training. Switching from running to walking throughout your target distance forces your muscles to work harder. They expend more energy causing you to burn more calories. A run/walk program is more effective for weight loss compared to a running only program.

Don’t let excuses keep you from exercising. If walking is too boring, add intensity with a run/walk program. If running your target distance is overwhelming, start with a run/walk program. Staying healthy reduces your health care expenses as you age — so keep moving!

Yes – I want more tips about money + life   >

Niv PersaudNiv Persaud, CFP®, CDFA™, CRPC®, is the Founder of Transition Planning & Guidance, LLC. Life is more than money. It’s about living the lifestyle you want and can afford. For that reason, Niv consults with clients on money, life and work. Her approach capitalizes on techniques she learned throughout her career, including as a management consultant, executive recruiter and financial advisor. Her services include spending plan, financial plan, divorce financial review, life strategy and professional progression. Niv actively gives back to her community through her volunteer efforts. She believes in living life to the fullest by cherishing friendships, enjoying the beauty of nature and laughing often — even at herself. Her favorite quote is by Erma Bombeck, “When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left and could say ‘I used everything you gave me’.”