Walk to Run with the North Shore Striders
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Transitioning from Walking to Running
Preparing to start the NSS Walk to Run program
Preparing for each Walk to Run workout
Ready to join NSS? Continue to NSS Membership Application Form
Ready to train? Continue to NSS Walk to Run Workout Plan
Questions? Contact:
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Transitioning from Walking to Running
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Running is one of the easiest ways to increase physical activity, at minimal expense and hassle.
All you really need is persistence, minimal guidance, a good pair of
shoes and a watch.
It can be intimidating to get started, and, although this may surprise you,
aches, pains and complacency will challenge your persistence.
The North Shore Striders and Coach Dave Jellerson have developed a training program
that has been designed to help you get started,
gradually increase your running and then keep it up. Come join us!
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Preparing to start the
NSS Walk to Run program
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Medical checkup. First, check with and maintain a dialogue with your doctor, to confirm that you can get medical advise along the way.
This is especially important if you or your family have a history of relevant health problems, such as
heart problems, high blood pressure, high cholesterol, breathing problems (asthma, for example), allergies,
diabetes, overweight, or if you are a smoker.
Shoes. Get well-fitting shoes.
Shoes can make or break your running plans, more than anything except your willpower!
Therefore, the North Shore Striders highly recommend that you get qualified advice on your running shoe purchase.
You can find a number of resources on our Links page.
Locally, the New England Running Company is one of the
North Shore Strider's primary sponsors.
Dave Menosky, the founder and owner, has years of experience fitting runners with shoes, in addition to his
previous experience as an elite national runner.
Orthotics. Some runners need orthotics (shoe insole replacements) to correct all sorts of peculiarities.
Club members and the shoe stores can recommend local pedorthists
(they analyze you legs and feet and suggest/provide orthotics). We may
have one or more orthotics links on our Links page.
Clothes. Wear comfortable, loose-fitting clothes.
In cool weather, dress in layers.
Sweat-wicking clothes and socks can reduce chafing sores and blisters.
You can get gobs of advice from fellow runners and from the stores.
Plan to train regularly. Schedule time for workouts and try to adhere to that schedule.
This is probably the hardest part of the program.
Training with the team or with other friends really helps in keeping it up.
For the inquisitive types. This program was developed from several other online Walk to Run programs.
If you want to read about them, go to North Shore Striders' links to Other Walk to Run programs.
Just be sure to come back! Also, let us know if you find other good online resources -
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Preparing for each Walk to Run
workout
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Warm up. Especially if you spend a lot of time at a desk, warm up for 5 to 10
minutes before your workout,
so that your heart beats a bit faster and your breathing is heavier than when rested.
For example, walk briskly for 5 minutes.
Stretch. You should plan to stretch daily, before and after your run.
It is important to stretch those muscles that work hard in the workout -
thighs (quadriceps), back of thighs (hamstrings), back of your lower legs (calves).
It is prudent to stretch the rest of your body, in particular your back, torso, hips and shoulders.
Without bouncing, hold each stretch for about 20-30 seconds, repeating each a few times.
Hydrate. Start your workout well hydrated.
During the workout, plan to drink approximately 4-8 ounces every 15 minutes.
Afterwards, plan to drink 16-24 ounces.
Drink whatever works for you - water, sports drinks, fruit juices, etc.
Listen to your body, listen to your coach. Injury is your worst enemy.
Increasing your running slowly may not be as gratifying as you may want, but injuries are worse
- they put you out of business for while.
If it hurts, you are probably pushing too hard.
If you have any doubts about it, talk to coach Dave Jellerson. If you can't immediately talk with
coach Jellerson,
talk with club members and your other running friends - then follow up with a talk with the coach.
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Ready? Continue to NSS Walk to Run Workout Plan
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