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Making Your Run/Walk Intervals More ComfortableA device called the Gymboss can make your run/walk intervals a lot more comfortable.
E.g. suppose you have to alternate four minutes of running with two minutes of walking. You simply enter the four minute period and the two minute period, then you clip it to the side of your shorts and you can start your workout. As soon as one of these periods is over you get a little warning (a hard or soft beep and/or a vibration). This is the signal to change your pace. You then wait for the next signal and change your pace again and so on. It helps so much in doing these run/walk programs. Simply, because you don't have the disturbance of having to look at your watch constantly to see if it is time again to alternate pace. If you want, you can do that, but it is just annoying and makes your workout quite restless. For me, the Gymboss is a very loyal companion on my interval sessions. It's so cheap and it makes your run/walk program so much more comfortable. Click here for more information about the Gymboss. Warming-Up and Cooling-Down?![]() I don't feel a warming-up is necessary when you are walking or running at easy pace. This might come as a surprise. Everyone tells you, you need to do a warming-up, right? I am not one of those people. A warming-up is very, very important when you are doing a workout faster than easy pace. But you are not doing that. Warming-ups are done at the pace of a brisk walk or easy pace. That's the pace of your workouts. So the first minutes of your workout serve as your warming-up. So no extra warming-up necessary here. I do feel different about cooling-downs. Cooling-downs are always good. Cool down by walking for a few minutes and then doing some light stretches. What I often do, is do some specific running stretches. Then I drink a bit of water, eat something if necessary, wait till most of the heavy sweating has stopped and then hit the shower. After that I do some more light stretching. After a very long run I repeat this light stretching once again after 20-30 minutes. I feel I don't have as many muscle aches then. Remember: keep the stretching light. When stretching you are literally stretching your muscles, putting tension on them. Do this too much and you can strain or tear them. OK, that's all you need to know before starting with the running programs. Anything unclear? Then see the Running Programs FAQ below to see answers to questions or to ask your own question. Now Go to One of the Beginner Running Program Pages
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