Almost four years ago, when my husband and I adopted Koda, our golden doodle, twice daily walks became a treasured part of my routine. Those closest to me know these walks are a nonnegotiable part of my day, and I often make plans around them so that the regimen goes undisturbed.

It started out for Koda, absolutely, but it evolved into something that brought me a lot of joy and fulfillment. In the bitterest of temps, I’d bundle up and brave the cold. In the summer’s thick heat, I’d adjust to walking as early and as late in the day as possible. I loved the feeling of accomplishment it brought me and relished in seeing my daily steps hit 10,000 in Apple’s Health app. Snow? Rain? 30 mph winds? It didn’t matter. None of these were excuses that would keep me inside.

When I joined the editorial team at Runner’s World, I finally felt encouraged to turn my walks into runs. It was almost like being a part of this brand gave me the permission—and the push—I needed.

Maybe it’s contagious? But there’s something enticing about seeing your colleagues depart for a lunchtime run or discuss their training for an upcoming race. Watching them do it silenced my doubts that I was too busy to be consistent, that running in the cold was nothing short of unbearable, that onlookers would be judging me, or that there was only one kind of runner.

I tried run/walking for a month, here’s what I learned—and why I think you should try it, too.

Slow & Steady Really Does Win the Race

Part of what led me to believe I wasn’t destined to be a runner was that any time I had tried it in recent memory, I failed. At least, that’s how it felt. Not realizing running was something that could be eased into or built upon, I always expected to be able to just go out and Benefits of a Training Plan for Runners. Like so many others during the pandemic, I thought running outside was the solution to a derailed gym routine. But I’d get winded, my legs would feel like they were on fire, and I’d have very little motivation to try again anytime soon.

I never considered—or heard about—starting with run/walk intervals Shoes & Gear How to Start Running program. my daily steps hit 10,000 training plan, my daily steps hit 10,000 Almost four years ago, when my husband and I adopted Koda, our golden doodle, twice. Because I was already walking religiously, I could skip (erm, run/walk) right past stage one, which recommends building up to 30 minutes of nonstop walking. Here’s how the plan progresses after that:

  • Stage two: Beginner Running Plans
  • Stage three: Walk 4 minutes/run 2 minutes
  • Stage four: We may earn commission from links on this page, but we only recommend products we back
  • Stage five: Lacate Threshold Runs Are Key to Your Training

The next seven stages increase your run time while decreasing your walk time until you find yourself running for 30 minutes nonstop.

It didn’t take long for me to realize that using the run/walk method was the key to my success, and building upon my running time turned out to be fun—not painful. I couldn’t believe how quickly the running portion of my intervals were over. In fact, I even started getting excited for them.

Still, creating a routine and scheduling my workouts in my calendar was important in keeping me consistent. I averaged about two run/walks each week, carving out time during my lunch break on the days I worked from home. This frequency meant staying in certain stages a little longer than outlined in the plan, and that’s okay.

There Is No Perfect Time to Start

my daily steps hit 10,000 Runner’s World, I hoped to get into running, but I imagined this revelation would happen in the spring. Never did I envision lacing up my running shoes for the first time during the brisk week of Thanksgiving and continuing a run/walk program through the coldest months of the year. But I’m so glad I did.

Sure, I could have used the weather as an excuse to put it off, but starting when I did actually made me feel stronger and more capable. In fact, I was instantly proud of myself during my first run, which surprised me entirely. I thought I’d feel self-conscious and consumed with imposter syndrome, but instead I was overcome with confidence. I was doing it, despite the conditions. Plus, knowing I was following a training plan—and therefore had no reason to push myself to do more on that first run, or any one thereafter—boosted my self-assurance.

Gear Matters (to an Extent)

The first day I ventured out, I wore the Adidas Ultraboost running shoes and workout clothes I had in my closet—and I felt great. It was a total success, and I could have carried on exactly the way I started. But I found gear to be the game changer that would allow me to level up.

Lululemon Fast and Free Running Belt

Fast and Free Running Belt

A proper running belt from Lululemon was my first adoption, as storing my phone and keys was my biggest concern when I started my running journey (aside from the actual running part). Designed with running in mind, these belts are so light and breathable, it’s easy to forget you’re even wearing one. Still, there’s no need to make any big investments from the jump. Have someone in your life who runs? See if they have some gear they no longer use and might be willing to give you. When my brother-in-law found out I was getting into running, he offered me his retired running belt.

And like I said, the running shoes I owned were fine. But did they feel pillowy soft thanks to the bouncy cushioning of the Asics Novablast I’d go on to buy? Not quite. Recommended by my already-mentioned brother-in-law, these super trainers made all the difference. Here, I learned the obvious lesson that taking care of your feet is one of the smartest things you can do as a runner. Did I just call myself a runner?

Music Is Your Friend

until I began working on our music playlist. I’d start out walking and, depending on where I was in the plan, when I got to the last 30 seconds, minute, or two minutes of a song, I’d push myself to run.

My method progressed with me through the program so when stage three instructed me to walk for four minutes and run for two minutes, I found myself in a 1989 (Taylor’s Version) phase, walking to “Is It Over Now?” (3:49) and running to “Now That We Don’t Talk” (2:26). Using the music I loved made training fun—and it allowed me to anticipate where I was in each interval.

It’s Okay to Miss a Week (or Two!)

After I missed a week of my runs—probably due to the busyness of the holiday season or one of Pennsylvania’s many snowstorms—it would have been very easy for me to talk myself out of ever running again. I had to learn not to let these setbacks derail me.

Neglecting the runs I had intended on accomplishing didn’t make me any less of a runner. Luckily, run coach and host of our How to Start Running program Matt Meyer’s words about how running will be there for you when you come back to it after a vacation or a break rang through my head. Maybe I wasn’t progressing through stages as quickly as I thought I would, but I was still progressing—and that was enough.

Being Intentional Helps

For me, really paying attention to my body, the way my form felt, and how I was breathing helped me during my running. When I found myself thinking about something else or not focusing on my movement, the process actually seemed harder. I was less connected to myself, and those minutes spent running felt longer.

Staying mindful also stopped me from accidentally pushing myself to go too fast on my running intervals, a mistake I found myself making early on. Remember, slow and steady.

Embrace Fellow Runners

If there’s one thing I’ve experienced during my short time with Runner’s World, it’s that runners love to see new people giving running a try. It’s not this exclusive, invite-only club that I might have made it out to be in my head. In fact, the runners I’ve encountered are really welcoming.

My brother-in-law went beyond lending me his running belt and recommending a certain pair of running shoes; he encouraged me to run a 5K with him in the spring. I could have decided I wasn’t ready and declined, but, instead, I took his invite as a vote of confidence. If you’re early in your running journey and considering signing up for a race, think of it as a way to connect with other runners—and a great training motivator.

If You Want to Be a Runner, Run

This is the greatest lesson I learned during my first month of run/walking. After years of telling myself I wasn’t a runner, it was surprising how quickly I started to feel like one. That’s when I realized, if you want to be a runner all you have to do is run.

When you’re taking those laps around the neighborhood or jogging down a trail, no one watching knows whether it’s your first or 500th run. And quite frankly, no one cares. Don’t let imposter syndrome or negative self-talk stop you from doing the thing you think you can’t do. If you want to be a runner, run.

So, yeah, I tried run/walking for a month, but I’m not stopping any time soon.

Lettermark
Kristen Wagner
Senior Health & Fitness Editor

Month Treadmill Challenge to Get in Shape Runner’s World and Bicycling team in November 2024 with a decade of magazine editorial experience. Passionate about all things wellness, Kristen enjoys Pilates, spin, and long walks with her dog, Koda.