Think I'm Running, but Guess I'm Walking - What Do I Do?
(Yorba Linda, CA)
I am a 60 yr old female who has been running for about 20 years. I was never extremely fast but did a 9-10 minute mile for about 5 to 6 miles. This past year, I seem to be walking instead of running even though I don't think I'm doing anything differently.
I try to concentrate on actually running but I can't seem to get the motion.
I really do "walk" fast (about 12-13 min mile for 6 miles), but I'm not ready to walk, I still want to RUN, help!!!!
Answer by Dominique:
Thanks for your question.
An interesting situation we have got on our hands here....!
My first thought is that we need to see if we can fix up your running cadence.
The big difference between a walk and a run is that your legs move faster and you lift them higher.
So, why don't you start working on that?
You can try to influence your stride rate (how fast your legs move) by doing certain exercises, like baby steps, high knee pulls and butt kicks.
A really handy tool to have is a metronome.
First, try to work out what your current stride rate is.
For elite runners it is about 180.
For most runners it is about 163-165.
And you may have a somewhat slower stride rate.
So, work out what your current stride rate is, then set the metronome to 5 or 10 higher and simply "run to the beat".
Practice this initially for just short parts of your run. It can be a bit frustrating to do this at first. So, just do it 5-10 minutes of every run and keep it going for a few months.
It takes a long time to change behaviors!
I hope it will make a difference to your running.
Keep it up, you are way, way to young to start walking... :)
Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.
Beginner Running Tips
Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.
Running for Weight Loss
Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.
The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.
5k Running Tips
The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.
10k Running Tips
The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!
Marathon Running Tips
The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!