Walking and Running Programs For All Abilities
Walking or running — our objective is to get women to the starting line of fitness. Regardless of your age or ability we aim to create opportunities in walking and running around the world. The resulting good health and personal empowerment is truly transformational.
Whether you want to begin a program for fitness, lose weight, reduce stress, reduce your risk of cardiovascular health, or become a competitive athlete, or just run or walk in a local fun run, consistent running and walking will get you there.
As with all exercise programs, please consult your doctor before starting.
Good information is essential, and the following brief programs have been used successfully by thousands of women. They are from my best selling book, Running and Walking for Women Over 40…the Road to Sanity and Vanity. No matter what your age– or gender! — this book is an invaluable source. It even has been used to train children!
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First you have to get started!
Walking Program: A step-by-step approach to a new way of living
Running Program: Making the most of your running
- Patience provides the best results. Don’t be discouraged if your progress seems slow. We all want immediate results, but we need to be patient. This is all new to your body, even if you’ve been active in the past. It is far more important to build a strong, healthy base — even if it takes longer — than it is to progress too quickly and risk being discouraged or injured.
- As with everything, start in moderation. It’s not necessary (even discouraged) to walk or run every day as a beginner. And don’t go too far, too fast.
If you miss a workout, don’t feel guilty. We’re all human. Just start again as soon as possible. If you miss many days, you may need to start again at a gradual pace.
- Keep a training log. Keep a record of how far you went, how you felt before and after, weather and things you noticed along the way.
More Running Tips
Fitness Management Tips for Mothers and Children
Running and walking are excellent ways to stay fit, but mothers with young children or preteens may find it difficult to incorporate an exercise routine into their busy schedules. Kathrine Switzer offers the following tips to help mothers find the time for exercise and fitness.
Don’t Let the Cold Slow You Down: Tips for Cold Weather Workouts
Running and walking are excellent ways to stay fit year-round – even during cold winter months. However, it is important to make some changes to your exercise routine to ensure your well-being and safety during the colder seasons. Kathrine Switzer offers the following tips to help you maintain your fitness level and achieve maximum enjoyment of your winter workout.
Summer’s Here! Tips for Hot Weather Workouts
Running and walking are excellent ways to stay fit year-round – even during hot summer months. However, it is important to make some changes in your exercise routine to ensure your well-being and safety during the warmer weather. Kathrine Switzer offers the following tips to help you maintain your fitness level and achieve maximum enjoyment of your summer workout.