A million thanks to you all guys. I just can’t express enough how much I appreciate your help encouragements and information shared in this forum throughout my exercise program. I may not have posted anything for the past two months but have been following up most of your posts and have benefited a lot. During the past few months I have been enjoying running for 30 minutes 3 times a week and as I was getting used to the program have also been experimenting various patterns 5k+ ( speed, stamina and stepping stone ) and between running, brisk walking and strength and flexibility, some hiking and swimming. A very little of everything so that I don’t get bored.
I do read a lot and do a lot of research before starting anything new. There is so much information out there. What I would like to share with you all is what I have discovered in the past four weeks or so. We all know the great benefits of brisk walking ( I mean very first walking ) as well as running. I was also thinking of a way to elevate my exercise days as I started feeling three days a week were not enough. I also didn’t want to overdo it, so I thought of it this way. I run 30 minutes and brisk walk 10 minutes a day 3 times a week thus 90 minutes of running and 30 minutes of brisk walking a week.
Therefore, I started to gradually increase the time in brisk walking and reducing the running time until I got to 15 minutes warm up ( brisk walking ) 20 minutes running and another 15 minutes cool down ( brisk walking ) for four days a week. This gave me a total running time of 80 minutes and 120 minutes of brisk walking.
This way I feel I got the benefits and advantages of both brisk walking and running. After four weeks I feel the results are amazing. I would love to hear from any of you who have done it this way or anything different and share their experiences please.