walking and running for conditioning training
- 1. ACTIVE RECREATION: WALKING AND RUNNING
- 2. WALKING • move at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground at once.
- 3. RUNNING • like walking except there is a period of suspension when both feet are off the ground at the same time.
- 4. BENEFITS 1. Helps in weight management 2. It’s accessible to everyone 3. Doesn’t require special equipment 4. One of the easiest ways to get more active 5. Reduces symptoms of depression and anxiety 6. A low impact exercise 7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) 8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol) 9. Lowers blood pressure 10.Reduces the risk of some cancers
- 5. BENEFITS 11.Helps reduce risk and/or aids with the management of type 2 diabetes 12.Improves mood 13.Helps maintain strong bones 14.Reduces the risk of heart attack 15.Less likely to lead to injuries 16.Reduces stress 17.Reduces the risk of heart disease 18.It’s free and you save money 19.Builds aerobic fitness 20.Helps maintain lean muscle tissue
- 6. TYPES OF RUNNING Types of Runs 1. Recovery Run -A slow run that helps you recover from a fast pace run. A longer run that is done to build muscle. When you do the recovery run you should be able to have a comfortable conversation 2. Base Run -Short run at a normal pace not too long or too short.
- 7. TYPES OF RUNNING 3. Long Run -Long slow run that’s anything from 1 – 2 hours. You should feel tired after the run. 4. Progression run -Start slow then go to your race pace and then end slow again.
- 8. TYPES OF RUNNING 5. Fartlek -It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging. 6. Hill Repeats -Repeat short segments of hard uphill running. Increases your aerobic power.
- 9. TYPES OF RUNNING 7. Tempo Run -Easy start and then time trial lactate threshold, then a cool down. 8. Sprints -To run shorter distances at a faster than normal pace with multiple repeats during the workout. 9. Interval -A mixture of low-moderate and high-intensity run.