How to start your own walking or running regimen

The six-week run-walk program

Week 1:
Run for one minute, walk for two minutes. Repeat for a total of 15 minutes, three times per week.

Week 2:
Run for two minutes, walk for one minute. Repeat for a total of 15 minutes, three times per week.

Week 3:
Run for three minutes, walk for one minute. Repeat for a total of 20 minutes, three times per week.

Week 4:
Run for five minutes, walk for two minutes. Repeat for a total of 21 minutes, three times per week.

Week 5:
Run for seven minutes, walk for two minutes. Repeat for a total of 27 minutes, three times per week.

Week 6:
Run for eight minutes, walk for two minutes. Repeat for a total of 30 minutes, three times per week.

Tips
• Rest for 24 to 48 hours between runs.
• If you prefer to walk more than run, reverse the running and walking times as the running times get higher.
• Repeat a week if you're not ready to increase the time. Not everybody will progress at the same rate.
• Never increase your mileage by more than 10 per cent per week.

The fitness walk
Fitness walking means one foot is always on the ground (in running, both feet can be in the air during your stride). Keep your head up, shoulders back and lean forward slightly from the ankles -- be sure not to bend forward from the hips or back -- as you walk as fast as you can. Look ahead, not down at the ground. Bend your arms at 90-degree angles and swing them backward and forward -- your hands should never go higher than your breastbone.

Because walking is lower impact than running, Simon recommends landing on your heel as you walk, then rolling through your foot and pushing off with your toes and the ball of your foot.

Getting good to go
Strong muscles in your legs help absorb the impact of running or walking, says Dr. Chris Johnston, a doctor and running expert in Halifax. Use specific machines in the weight room that focus on the calf, quadriceps and hamstring muscles or try these at home.

Read more:
• 10 foods that will help you lose weight
• Tips on optimal running form
• Are you stretching the right way?

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