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Walking and /or Running

Did you know more Americans walk for fitness than run? Maybe you’re not that into running. Or maybe you’ve had an injury and can’t run anymore. Then just walk — every step counts. In fact, walking briskly can help your health as much as running.


Running is a form of cardio, exercise. Running causes the heart and lungs to work harder. This extra work leads to the body burning energy that it has stored around the body, such as in fat cells. Running in the morning before breakfast will help you burn more body fat.

If the body is burning more than it consumes in calories, this can, over time, lead to weight loss. Weight loss is not immediate and requires regular exercise over several weeks or months.

Why I love running 🏃‍♀️

❤️It is me time... just me and my dog "Rocky", I have time to think about my day

❤️ It helps me sleep at night

❤️ It aids me in making healthier choices throughout the day

❤️ I gain energy in the morning to sail through the rest of the day

✅Running is generally free, as most people can run in a park or on the street in their local area, and, other than sneakers, they do not require any equipment.

✅Another advantage is that most people can run without extensive training.

✅It is also easy to alter the exercise intensity or duration to increase the benefits. For example, a person can start with a 10-minute run before building up to longer durations or distances. They can also make the exercise more intense by running more quickly or at an incline.

If you want to learn more about starting to run, message me and I will build you a fitness routine for any level.


Walking has similar effects on the body to running, but it is a lower intensity form of exercise.

Although its lower intensity means that the body will burn fewer calories per minute, but it still has several advantages.

❤️Walking is easier to maintain over longer durations.

❤️Most people, including those with low fitness, are able to engage in walking, and it is possible to walk in many different environments.

❤️Due to its low intensity, some people may go for long walks in the countryside or by the sea.

❤️Walking in pleasant locations will increase the enjoyment and motivation to exercise.

As walking is lower intensity, it may serve as a good starting point for many people attempting to be more active, as they can easily integrate it into their lives and set realistic goals.

Walking may also improve sleep, promote weight loss, improve memory, and the ability to think and learn.

🚶‍♀️Beginner - Try walking briskly at a 3 to 3.5-mph pace (walking a mile in 17-20 minutes), beginning with 10 minutes per day for the first three weeks. Slowly increase the time you walk by 5 minutes per week until you are able to walk 30 minutes per day, six days per week. 

🚶‍♀️Intermediate - If you are already regularly active, start at this level. If not, you can continue here after about a month of the "Beginner" program. Aiming for a pace of 3.5 to 4.5 mph (13-17 minutes per mile), walking 3 miles (about 45 minutes), 3-5 times per week. If you find that you can't walk that fast, increase the distance that you walk instead. 

🚶‍♀️Advanced - If you are ready to take your walking to the next level, increase the intensity of your workout by doing the following:

🤍Walk/hike with a 10-15 lb. backpack

🤍Add uphill/downhill and stairclimbing to your regular walks

🤍Walk on the beach; the sand will increase your intensity level

🤍 Use 2-3 lb hand weights and continue your arm swing motion

🤍Try a walk /run interval or racewalking (5-9 mph).

Join my step challenge or walking group using the pacer app. (free)

Coach❤️Theah walking group

September Step challenge 9/5 - 9/30

Get out there and start walking or running..... Coach❤️Theah

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