{"id":46050,"date":"2022-09-05T04:51:26","date_gmt":"2022-09-05T04:51:26","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46050"},"modified":"2025-01-12T10:30:07","modified_gmt":"2025-01-12T10:30:07","slug":"walk-to-run-program","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/","title":{"rendered":"Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#What_Is_A_Walk_To_Run_Program\" >What Is A Walk To Run Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Is_The_Walk_To_Run_Method_Good_For_Weight_Loss\" >Is The Walk To Run Method Good For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#How_Much_Weight_Can_You_Lose_In_A_Walk-To-Run_Program\" >How Much Weight Can You Lose In A\u00a0Walk-To-Run Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#A_12_Weeks_Walk_To_Run_Program_For_Beginners\" >A 12 Weeks Walk To Run Program For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Walk_To_Run_Program_For_Beginners\" >Walk To Run Program For Beginners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Sample_Of_A_Walk_To_Run_Treadmill_Program\" >Sample Of A Walk To Run Treadmill Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Warm_Up\" >Warm Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Routine_2\" >Routine (2):<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#How_To_Maximize_Results_From_This_Walk_To_Run_Program\" >How To Maximize Results From This Walk To Run Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Maintain_The_Proper_Running_Form\" >Maintain The Proper Running Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Get_The_Proper_Nutrition\" >Get The Proper Nutrition<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#When_Yo_Eat\" >When Yo Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Foods_To_Eat_Before_And_After_Training\" >Foods To Eat Before And After Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Rest\" >Rest<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Celebrate\" >Celebrate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Tag_A_Friend\" >Tag A Friend<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#Have_Fun\" >Have Fun!<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You can spend months, even a year thinking about starting a running program, but never get started. The key is to find that inner motivation, lace up, and get moving! It may be challenging to keep up and make it a habit, especially for beginners. Fitness experts suggest using a walk to run program to ease your way into a running routine. Today we explain what a walk to run program is and give a sample of one.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Walk_To_Run_Program\"><\/span><b>What Is A Walk To Run Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name implies, this is a routine that has both walking and <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">running<\/a>. Typically, you start by walking, progressively evolving into more running than walking. The idea is to help you ease into a running program and make it sustainable.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_The_Walk_To_Run_Method_Good_For_Weight_Loss\"><\/span><b>Is The Walk To Run Method Good For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The program can help you shed pounds, which is why it is becoming increasingly popular among weight watchers. If you choose to use this walk-run routine for weight loss, there are a few things you must know.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, the focus should be on maintaining a calorie deficit, as weight loss occurs when you burn more calories than you consume (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322345\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, note that exercise and diet go hand in hand. Focus on a weight loss diet and mindful eating to help maintain a calorie deficit for weight loss (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322345\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may also have to tweak your lifestyle to support the calorie deficit for weight loss. For example, you may be required to move more, practice mindful eating, get a good night&#8217;s rest, and manage your stress levels (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322345\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Weight_Can_You_Lose_In_A_Walk-To-Run_Program\"><\/span><b>How Much Weight Can You Lose In A<\/b><span style=\"font-weight: 400;\">\u00a0<\/span><b>Walk-To-Run Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many factors come into play when determining how much weight you will lose. These include your genes, gender, sleeping patterns, age, diet, and physical <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">activity habits<\/a>. We understand that you may want to drop a tremendous amount of weight after a week or so of starting such an exercise routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that that may not happen because of the factors mentioned above. Be patient and do not strain your body. So long as you maintain a calorie deficit and make the necessary lifestyle changes, you will see the results soon. The Centers for Disease Control and Prevention (CDC) recommends a target of losing one to two pounds weekly (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/index.html#:~:text=It's%20natural%20for%20anyone%20trying,successful%20at%20keeping%20weight%20off.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Such a target is considered safe and more sustainable long-term.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-69167 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13.png\" alt=\"\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/6-13-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_12_Weeks_Walk_To_Run_Program_For_Beginners\"><\/span><b>A 12 Weeks Walk To Run Program For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The routine is nothing short of what we have discussed above. It entails alternating between walk and <a href=\"https:\/\/betterme.world\/articles\/running-while-overweight\/\">running routines<\/a>. The first stage is walking, then progressively moving into a run, then into a walk, and the cycle continues.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As time passes, you will slowly increase the time spent running as you reduce the time spent walking. Additionally, you will have to increase the running reps. The idea is to ease into running. Here are a few things you should know about this program:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You start by walking for a few minutes, followed by running<\/b><span style=\"font-weight: 400;\">. As you progress weekly, the time spent walking will reduce, and that spent running will increase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Take breaks if needed.<\/b><span style=\"font-weight: 400;\"> We understand that it might be hard to keep up, especially if it is your first time exercising. Although the walk breaks can help you cool down, they may not be as effective for cool-downs for some people. Please listen to your body and take breaks as needed. But avoid unnecessary breaks as they compromise your exercise efforts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-up.<\/b><span style=\"font-weight: 400;\"> Even if we have not included a warm-up session, please remember to warm up to loosen stiff joints and muscles. (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/back-basics-your-one-month-treadmill-workout-january-ncna952406\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest.<\/b><span style=\"font-weight: 400;\"> You are only required to perform this program three to four times weekly. That means you could perform it on Monday, Wednesday, Friday, and Saturday. You only perform it four or three times a week to give your body muscles time off to recover and grow (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/back-basics-your-one-month-treadmill-workout-january-ncna952406\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hydrate!<\/b><span style=\"font-weight: 400;\"> Drinking water before, during, and after your exercise regimen is important to replace the fluids you lose when sweating. Additionally, it helps cool you down on a hot day.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/swimming-vs-running\/\"><i>Swimming Vs Running: Pros, Cons, And Which One Is Right For You<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-69188 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1.png\" alt=\"\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/32-1-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walk_To_Run_Program_For_Beginners\"><\/span><b>Walk To Run Program For Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">With that said, here is an overview of a <a href=\"https:\/\/betterme.world\/articles\/running-plan-for-beginners\/\">walk-to-run program<\/a> for beginners that runs for 12 weeks:<\/span><\/p>\n<ul>\n<li><b>Week 1<\/b><span style=\"font-weight: 400;\">: 5 min walk, 1 min run (5 reps) = 30 min<\/span><\/li>\n<li><b>Week 2<\/b><span style=\"font-weight: 400;\">: 5 min walk, 2 min run (5 reps) = 35 min<\/span><\/li>\n<li><b>Week 3<\/b><span style=\"font-weight: 400;\">: 4 min walk, 2 min run (5 reps) = 30 min<\/span><\/li>\n<li><b>Week 4<\/b><span style=\"font-weight: 400;\">: 4 min walk, 3 min run (5 reps) = 35 min<\/span><\/li>\n<li><b>Week 5<\/b><span style=\"font-weight: 400;\">: 3 min walk, 3 min run (5 reps) = 30 min<\/span><\/li>\n<li><b>Week 6<\/b><span style=\"font-weight: 400;\">: 2 min walk, 5 min run (5 reps) = 35 min<\/span><\/li>\n<li><b>Week 7<\/b><span style=\"font-weight: 400;\">: 1 min walk, 5 min run (5 reps) = 30 min<\/span><\/li>\n<li><b>Week 8<\/b><span style=\"font-weight: 400;\">: 1 min walk, 10 min run (3 reps) = 33 min<\/span><\/li>\n<li><b>Week 9<\/b><span style=\"font-weight: 400;\">: 15 min run, 5 min walk, 15 min run = 35 min<\/span><\/li>\n<li><b>Week 10<\/b><span style=\"font-weight: 400;\">: 15 min run, 7 min walk, 15 min run = 37 min<\/span><\/li>\n<li><b>Week 11<\/b><span style=\"font-weight: 400;\">: 20 min run, 2 min walk, 10 min run = 32 min<\/span><\/li>\n<li><b>Week 12<\/b><span style=\"font-weight: 400;\">: 30-min run<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Of_A_Walk_To_Run_Treadmill_Program\"><\/span><b>Sample Of A Walk To Run Treadmill Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some people prefer to <a href=\"https:\/\/betterme.world\/articles\/running-for-30-minutes\/\">work out indoors<\/a>. That is not an issue when following a walk to run program because you can still accomplish it if you have a treadmill machine. This program is perfect for individuals starting a running routine or recovering from injury and getting back to running.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this program, the target is taking it slow and <a href=\"https:\/\/betterme.world\/articles\/ultramarathon-training-plan\/\">avoiding overexerting yourself<\/a> as it may lead to more harm. Additionally, the program allows you to properly warm up before you get into the running phase to get the blood flowing and the muscles moving (<\/span><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/back-basics-your-one-month-treadmill-workout-january-ncna952406\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Here is a simple walk to run treadmill program to try:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up\"><\/span><b>Warm Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk 1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog\/Run 1 min<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog for 3 min to get your heart rate up and your breath heavy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk 1 min<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Routine_2\"><\/span><b>Routine (<\/b><a href=\"https:\/\/www.nbcnews.com\/better\/pop-culture\/back-basics-your-one-month-treadmill-workout-january-ncna952406\"><b>2<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 min at The Slow Walk speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 min run at the sprint speed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 min at the Slow Walk speed<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Continue alternating after every minute at the sprint speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Continue with this routine for a total of 30 minutes!<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38556 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5842.png\" alt=\"walk to run program\" width=\"1152\" height=\"648\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5842.png 1152w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5842-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5842.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-5842.png 768w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Maximize_Results_From_This_Walk_To_Run_Program\"><\/span><b>How To Maximize Results From This Walk To Run Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Of course, your very first <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">expectation<\/a> by the end of this program is to have transitioned into a running routine with ease. But that might not be the case for some people, particularly those who find it hard to stick to <a href=\"https:\/\/betterme.world\/articles\/trail-running-training-plan\/\">this program<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It might happen due to a lack of motivation or injuries sustained by not maintaining the proper form. Here are a few drills or tips that can bring you one step closer to the goal. Take a look:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_The_Proper_Running_Form\"><\/span><b>Maintain The Proper Running Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It will take more than lacing up to ease into a running program. Another thing that you must also do which, unfortunately people overlook is mastering the proper running form. To sustain your running routine, you must work on your form to minimize injury risk. Below are a few suggestions to help improve your running form (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/running-every-day\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use an appropriate stride, preferably your natural stride, to maintain your running speed (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). An appropriate stride will help you land gently and prevent pounding your feet, which may result in injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Draw your shoulders back, engage your abs, and lean slightly forward when running on a treadmill.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shorten your stride when running on a treadmill because a long stride can kick you to the front of the treadmill.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always gaze forward, broaden and lift your chest, and engage your core when running.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you choose to sprint, use short and fast strides as they help conserve more energy.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38508 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16.jpg\" alt=\"walk to run program\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16.jpg 1920w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/5-16-1636x920.jpg 1636w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_The_Proper_Nutrition\"><\/span><b>Get The Proper Nutrition<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regardless of the <a href=\"https:\/\/betterme.world\/articles\/trail-running-vs-road-running\/\">exercise program<\/a> you choose to follow, the underlying fact is that you must adjust your diet to align with your goals. For example, if your goal is to shed pounds, you must consume low-calorie meals to help you maintain a calorie deficit. Similarly, if you want to add pounds, you must consume more high-calorie meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to adjust and sustain a running routine in this case. According to Medical News Today, a runner&#8217;s diet plan should comprise three macronutrients: carbs, protein, and healthy fats (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you tried to consume 45-65% carbs, 10-35% protein, and 20-35% fat (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Similarly, make sure you are consuming enough calories to sustain your training program. Remember that the calorie count varies from person to person depending on factors such as your daily activity, resting metabolic rate, running conditions, and body composition (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/runners-diet\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"When_Yo_Eat\"><\/span><b>When Yo Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One of the major mistakes new runners make is not eating before or after they are done training. Remember that just as you need fuel to keep you going, so you must also eat before and after training with this program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ideally, you are urged to eat within fifteen minutes of completing this program (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). This is because it will help your body re-synthesize muscle glycogen and quickly recover (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, eating within this timeframe reduces or prevents delayed-onset muscle soreness (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Aim to have your pre-snack one to three hours before you work out (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout#:~:text=Experts%20say%20the%20best%20way,raisins%2C%20or%20a%20hardboiled%20egg.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). According to WebMD, this timeline allows more blood to go to your muscles during training, leaving less for digestion (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout#:~:text=Experts%20say%20the%20best%20way,raisins%2C%20or%20a%20hardboiled%20egg.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, it saves you tummy problems if you were to chow it down minutes before exercising (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout#:~:text=Experts%20say%20the%20best%20way,raisins%2C%20or%20a%20hardboiled%20egg.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, the New York Times suggests having a snack instead of a meal (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Note that the idea is not to replace your meal with a snack but to add pre- and post-workout snacks to your diet plan.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-with-a-weight-vest\/\"><i>Running With A Weight Vest: Do The Benefits Outweigh The Risks? Is It Safe? How Do You Get Started?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-38313 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png\" alt=\"BetterMe\" width=\"1152\" height=\"648\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1152w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5369.png 768w\" sizes=\"(max-width: 1152px) 100vw, 1152px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Foods_To_Eat_Before_And_After_Training\"><\/span><b>Foods To Eat Before And After Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The idea of eating before you start exercising is to give your body enough fuel to see you through your workout. According to WebMD, it would be best to have carbs, as they are the body&#8217;s primary energy source and protein to keep you full (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout#:~:text=Experts%20say%20the%20best%20way,raisins%2C%20or%20a%20hardboiled%20egg.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Some of the best pre-workout meals and snacks to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peanut butter and jelly sandwich<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with low-fat milk and fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit-and-yogurt smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Trail mix<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat latte and an apple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-workout shakes<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">After your workout, you can consider having any of these healthy and convenient post-workout snacks and meals (<\/span><a href=\"https:\/\/www.nytimes.com\/guides\/well\/how-to-start-running\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Greek yogurt and fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Egg and whole-wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-fat chocolate milk and pretzels<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Post-workout recovery smoothie<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain turkey wrap<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken, brown rice, and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey on whole-grain bread with vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon with sweet potato<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Rest\"><\/span><b>Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest is paramount when following any exercise routine. As mentioned earlier, this program only requires you to exercise three to four times a week. But ideally, this may change depending on your age, overall health, and exercise goals. Medical News Today suggests that a person who runs safely and regularly has more health benefits than risks (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/running-every-day\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Please do not push your body to its limit but listen to it and respond accordingly.<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter wp-image-69092 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png\" alt=\"\" width=\"1920\" height=\"1200\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 1920w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2-300x188.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/Treadmill-Women-Banner-2-1472x920.png 1472w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Celebrate\"><\/span><b>Celebrate<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unfortunately, we are so consumed with what we have not achieved or where we have failed and forget to celebrate what we have attained. But we urge you to celebrate the small wins as it takes longer to see real changes (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/ss\/slideshow-foods-for-workout#:~:text=Experts%20say%20the%20best%20way,raisins%2C%20or%20a%20hardboiled%20egg.\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, the small wins are enough motivation to keep up with the program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, whether it is losing one pound or sticking to your program until halfway, go out and celebrate. But it would be best to celebrate in ways that do not compromise your exercise goals. For example, you could go out and get a pair of jeans or the shoes you have been eyeing.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Tag_A_Friend\"><\/span><b>Tag A Friend<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes, the voices in your head will ask you to hit the couch instead of the treadmill and skip the program. If not, they will ask you to cheat on your meals to &#8220;celebrate.&#8221; Do not listen to either voice because doing any of these will steer you back to where you started.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, tagging a friend can help steer you in the right direction in such instances. It is easier to tag a friend in this program because they will keep you accountable and on track. Additionally, it will be hard to bail out or give up on the program when your friend is also in it and you both share the same goal.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_Fun\"><\/span><b>Have Fun!<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Believe it or not, it is way easier to stick with a program when you choose to see the fun side of it. If you view it as torture, chances are you will hardly stick to it till the end due to the negative mentality. Ideally, you are less likely to give up on something you enjoy. We urge you to activate your fun meter and have fun nailing this program.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Diving into a running routine can be overwhelming, especially if you are new to the fitness industry. In addition, you can end up giving up because of biting too much way too soon. It would be best to ease into the routine to avoid these and associated injuries. One way you can do that is by trying a walk to run program.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the name implies, the program incorporates walking and running programs. Eventually, the program should help you ease into a running routine. Please talk to your doctor and trainer if you are interested in following our 12-weeks walk to run program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You can spend months, even a year thinking about starting a running program, but never get started. The key is to find that inner motivation, lace up, and get moving! It may be challenging to keep up and make it a habit, especially for beginners. Fitness experts suggest using a walk to run program to [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":69200,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,263,265],"tags":[],"coauthors":[114],"class_list":["post-46050","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","category-treadmill","category-walking"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 WALK TO RUN PROGRAM \u27a4 to help you ease into a running routine? Then, try our 12-week program to physically and mentally prepare you for one!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 WALK TO RUN PROGRAM \u27a4 to help you ease into a running routine? Then, try our 12-week program to physically and mentally prepare you for one!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-12T10:30:07+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/26-1-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736\"},\"headline\":\"Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running\",\"dateModified\":\"2025-01-12T10:30:07+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/\"},\"wordCount\":2253,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/26-1.png\",\"articleSection\":[\"Fitness\",\"Treadmill\",\"Walking\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You can spend months, even a year thinking about starting a running program, but never get started. The key is to find that inner motivation, lace up, and get moving! It may be challenging to keep up and make it a habit, especially for beginners. Fitness experts suggest using a walk to run program to ease your way into a running routine. Today we explain what a walk to run program is and give a sample of one.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\\\" alt=\\\"\\\" width=\\\"1925\\\" height=\\\"1200\\\" \/><\/a>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Walk To Run Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name implies, this is a routine that has both walking and <a href=\\\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\\\">running<\/a>. Typically, you start by walking, progressively evolving into more running than walking. The idea is to help you ease into a running program and make it sustainable.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is The Walk To Run Method Good For Weight Loss?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The program can help you shed pounds, which is why it is becoming increasingly popular among weight watchers. If you choose to use this walk-run routine for weight loss, there are a few things you must know.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">First, the focus should be on maintaining a calorie deficit, as weight loss occurs when you burn more calories than you consume (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/322345\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Secondly, note that exercise and diet go hand in hand. Focus on a weight loss diet and mindful eating to help maintain a calorie deficit for weight los ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/\",\"name\":\"Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/26-1.png\",\"dateModified\":\"2025-01-12T10:30:07+00:00\",\"description\":\"Are you looking for a \u2605 WALK TO RUN PROGRAM \u27a4 to help you ease into a running routine? 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Then, try our 12-week program to physically and mentally prepare you for one!","og_url":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-12T10:30:07+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/26-1-1024x576.png","type":"image\/png"}],"author":"R. Mogeni","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"R. Mogeni","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/"},"author":{"name":"R. Mogeni","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/334a8f409b6a0f784ec8ae3f499a5736"},"headline":"Walk To Run Program: A 12-Weeks Beginner\u2019s Program To Help Ease Into Running","dateModified":"2025-01-12T10:30:07+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/"},"wordCount":2253,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/walk-to-run-program\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/09\/26-1.png","articleSection":["Fitness","Treadmill","Walking"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You can spend months, even a year thinking about starting a running program, but never get started. The key is to find that inner motivation, lace up, and get moving! It may be challenging to keep up and make it a habit, especially for beginners. Fitness experts suggest using a walk to run program to ease your way into a running routine. Today we explain what a walk to run program is and give a sample of one.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2328&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Walk_To_Run_Program\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Frame-1484579773.png\" alt=\"\" width=\"1925\" height=\"1200\" \/><\/a>\r\n<h2 style=\"text-align: center;\"><b>What Is A Walk To Run Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As the name implies, this is a routine that has both walking and <a href=\"https:\/\/betterme.world\/articles\/interval-running-for-beginners\/\">running<\/a>. Typically, you start by walking, progressively evolving into more running than walking. The idea is to help you ease into a running program and make it sustainable.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is The Walk To Run Method Good For Weight Loss?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The program can help you shed pounds, which is why it is becoming increasingly popular among weight watchers. If you choose to use this walk-run routine for weight loss, there are a few things you must know.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">First, the focus should be on maintaining a calorie deficit, as weight loss occurs when you burn more calories than you consume (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/322345\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Secondly, note that exercise and diet go hand in hand. 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She believes adopting such a lifestyle is easy, as long as you are consistent, hopeful, and disciplined.","url":"https:\/\/dev.betterme.world\/articles\/author\/rodahmogeni\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46050","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/35"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46050"}],"version-history":[{"count":2,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46050\/revisions"}],"predecessor-version":[{"id":69201,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46050\/revisions\/69201"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/69200"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46050"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46050"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46050"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46050"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}