... and drop a size in 4 weeks with Prevention!
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We know you love walking—and we do too! It's one of the best ways to stay healthy and keep your waistline in check. But when you're short on time (and who isn't?) or stuck on a plateau, running is another do-anywhere, no-equipment-required alternative that ramps up weight loss. Adding even a few minutes into your walks can build stronger bones and cut your exercise time nearly in half: Minute for minute, running burns about twice as many calories as walking.
But if you think you're too old or too out of shape or that running will damage your knees (research shows it won't), don't take it from us. Take it from the 46-to 67-year-old women who tested our walk-to-run program: They saw pounds disappear as soon as the first week, and by 8 weeks, they had shaved up to 20 inches off their butts, thighs, waistlines, hips, and arms and dropped nearly three sizes—all without dieting! In fact, even those who didn't lose much weight erased as many as 5 inches of belly fat.
Our eight-week plan is specifically designed to be safe for would-be runners over 40. You'll gradually increase your running time, allowing your body to adjust without aches or strain, and perform targeted toning exercises and stretches to protect against injuries. And don't be surprised if you become a convert—adults in one study who tried jogging reported enjoying their workouts 30 percent more than when they walked, possibly because running stimulates more good-mood hormones in the brain, say researchers.
The experts: Danny Dreyer, the author of Chi Running who specializes in teaching beginners how to run pain free, created the walk/run plan. Vonda Wright, M.D., an orthopedic surgeon and author of Fitness After 40, designed the strength/stretching workout.
Workout at a glance:
- What you need: Running shoes. While it's fine to walk in running shoes, it's not safe to run in walking ones since they're designed to absorb less impact.
- Three days a week: Do run/walk intervals and Run Strong stretches (B moves only)
- Three alternate days: Do 30 to 60 minutes of any low-impact cardio (such as walking, biking, or swimming), plus the Run Strong toning moves and stretches (A and B moves).
- Customize your workout: Don't want to run full-time? Stop at whatever week feels good to you. To step it up after week eight, add five minutes a week until you reach 60 minutes.
- Injury-proof your run: Good form and technique reduce strain and help your body absorb shock for a pain-free workout. Focus on one tip below each time you run.
Protect your posture: Keep shoulders back and down, chest lifted, abs tight. Lean entire body slightly forward from ankles (don't bend at the waist), allowing gravity to gently pull you forward.
Keep eyes on the horizon: Look out ahead, rather than at the ground. Keeping your gaze up makes walking and running easier.
Relax your hands: Clenching your fists can send tension up your wrists and arms; loosen up by pretending to cup something fragile, like a potato chip or butterfly.
Make smooth transitions: In the final seconds of each walking interval, pick up your pace so when you switch to running, it feels easier than if you tried to walk any faster.
Land mid-foot: Unlike walking, striking the ground with your heel when you run puts on the brakes. Aim to come down with the middle of your foot landing under you, then roll through smoothly.
Shorten your stride: Protect knees and absorb shock better by maintaining a short stride and keeping a slight bend in your knee as you land.
Pick your feet up: Instead of pushing into the ground, which can fatigue muscles, focus on keeping legs relaxed and lifting feet up.
Run Strong and Slim Down Faster
Strengthening and stretching your hips, butt, and abs can help you speed up, burn more fat, and stave off injuries. Do two sets of 10 to 15 reps of each toning move (A) per side, three times a week. Hold stretches (B) for 30 seconds per side. Do stretches alone after run/walk workouts.
1A One-Legged Squat
Tones thighs and improves knee function
Balance on left leg, right foot lifted a few inches off ground in front, arms outstretched. Keeping back straight, slowly bend right knee to sit back 2 to 3 inches. Press into left heel to stand.
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1B Hamstring Stretch
Plant left heel on ground in front of you, leg straight, toes up. With weight on right leg, hing forward from hips, and sit back to stretch back of left leg.
2A Lift And Press
Tones hips and butt for strength and speed
Stand 3 to 4 feet away from a tree or wall. Keeping legs straight, lean forward and place palms on tree at chest height. (If you don't feel your calves stretch, walk feet back a few inches and press heels down.) Pull right knee toward chest, then press leg behind you, pushing back and up through right heel and squeezing glutes.
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2B Calf Stretch
Place right foot closer to tree, right knee bent, left leg back and straight. Press hips forward until you feel a stretch in back of lower left leg.
3A Hip Dip
Tones abs and butt and improves pelvis alignment
Stand with right foot on a step, left one off, hips level. Stick right hip out to side, lowering left hip, leg, and foot a few inches; squeeze abs and butt to draw back up to level.
3B Side Stretch
Stand on level ground, cross left leg in front of right, both feet flat, hands on hips. Reach right arm overhead, and bend body to left, pushing hips slightly to right to feel a stretch along right side of your body.
4A Plank
Tones core muscles to ensure good posture
Lie facedown on a mat, upper body propped on forearms with elbows directly beneath shoulders and toes tucked. Lift hips so body forms a straight line and you're balancing on forearms and toes. Hold for 30 seconds. Do twice.
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4B Back Stretch
From plank position, lower knees to ground, untuck toes, and sit back on heels with arms reaching forward to stretch your torso, arms, and back.
5A Side Leg Lift
Tones outer thighs and butt to protect knees
Lie on right side, top leg extended with foot flexed, bottom one bent behind you for balance. Bend right elbow and support head with hand. Squeeze left glute and outer thigh to raise left leg 1 to 2 feet. Pause; slowly lower to start.
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5B Thigh Stretch
Lying on right side with legs stacked, bend left leg and grasp shin or forefoot with hand. Keeping left knee over right one, gently pull foot toward butt until you feel a stretch in the front of left thigh.
Stay Motivated: Calculate your calorie burn, keep track of your workouts, and more at prevention.com/healthtrackers.
Provided by Prevention
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