After the Penguin Run the other day, we made some new running friends. One thing I love about WNY running is the great community and festive runs.

As we were sitting there, eating the post run (wedding receiption-esque) yummys, Julie asked me if I run/walk.

I completely missed her question. So sorry Julie. These days my focus is on reaching the half in Sept. My head is deep in those 13.1 clouds. Later in the day, it occurred to me that she wasn’t asking about the longer distances, but rather for training to the 5K.

My answer to her was about longer distances and that yes, I’m going to try running for 7-10 min, walking for 1 or something like that. The issue for me is that running on the treadmill is gentler on my knees but the logistics are different. I may just not have the technique down but transitions from running/walking are a little more complex on the treadmill. Sometimes I don’t do a good job of not just stopping. I’m reluctant to add any more run/walk transitions on the treadmill than I need. Maybe it’ll stop snowing someday! We’ll work it as the mileage increases.

Back to the original intent.

Yes, as I start/stop training I run/walk. Last summer when I got back into it, it was the only way I could wrap my head around training. Short runs/longer walks and increasing the run time with each one or two runs. Jeff Galloway has plans that incorporate the run/walk from the start. I didn’t follow one of his plans. Just started walking and added some short 5 min runs then extended each run segment. It took me a couple months to reach a non-stop 5K. It may be different for you, depending on where you’re coming from.

I was coming off a knee injury and intermittent minor lower back pain, so those factors drove me. Oh yea, I’m getting old and get out of shape in the blink of an eye. Maybe it just feels that way :). It was about being pain free during and not running so far that it was major discomfort the day or so after. Everyone is different. Make sure you check in with a medical professional before making any major changes.

Starting with a run/walk routine is something my friend, Mary, introduced me to years ago when we first started running. She is such a cool person and subtly started me running with something like… hey lets try to run the cul-de-sacs… Sure, that’s easy to wrap your head around.

It works. It grants you a slow, steady buildup and small victories. …and keeps you coming back!