walking for a few hours is also endurance exercise and shall be very effective for fat loss and cardiovascular health and fitness.
i'm a great believer in hill walking as cross training: the best way to start endurance running is to start walking then take it to a jog then run; before you get too fatigued start to jog again, whilst still happy with the way you feel stop jogging and take it into a walk> jog> run >jog> walk......like a maths sine wave....in a nice easy way that means you are still enjoying the training but you are pushing yourself in a kind of running circuit that you can then progress to include hills, which for endurance have to be approached with more technique than speed.
hill running: slow down from your flat approach pace and conciously deepen your breathing to ensure you have enough oxygen, make sure your posture is still straight and your feet are not relying too much on the gastrocs and soleus ie. don't run on your toes but don't take it too far back from your heels either.
JOINTS!!!!! knees and hips can be prone to getting sore so DON'T over do it by going to fast downhill OR trying to go too fast uphill you'll knacker yourself, leave the speed for the flats or for downhill roads / non stoney tracks.
if you are not enjoying it or feeling tired or hurting even just a tiny wee bit STOP!!!! walk back to where you started, have a couple of rest days and do it nice a slow and sensibly.
EAT EAT EAT>>>>>you have your whole life to enjoy getting and staying fit and fitter, being fit enough to race and compete means not competeing but preparing by using a progressive program THAT SUITS YOUR current ABILITIES AND SETTING GOALS for a sensible amount of time in the future.
i wasn't happy with the marathon in six months crap that gunnel etc got involved in...not good pr at all.
REMEMBER: there is always something new to try!! new goals to set and different ways of training. look around and see what you would like to try and KEEP IT FRESH to KEEP MOTIVATED.
done marathons and bored? try small weight runs or cross country routes or something completely new...HAVE FUN!! that's the most important thing!!
well that and not getting lost when on long cross country runs!! use a map and plan your route. walk it first and know which way you have to go.
DON'T JUST GO ON THE TREADMILL AND PLOD AWAY AT A BORINGLY MONOTONOUS PACE FOR 20 frigging minutes.....
treadmill cross training: use the hill and x country programs. whatever level you are at you can get a good varied workout by using these programs and either increasing or decreasing the inclines and speeds as you go.
going uphill? take it down a kmph and keep doing this until you get to the top and then increase the kmph ( or mph which is faster so beware!!! 1 mile = 1.6 km ). as you go down which means you can speed up on the flats and have a sprint finish.
Please also consider cross country walking or running or hill walking as part of a cross training program and.....
REMEMBER: REST IS AN ESSENTIAL PART OF YOUR PROGRAM!!! NOT JUST TO BE CONSIDERED WHEN INJURED OR TOO FATIGUED FROM OVER TRAINING!!! THIS IS HOW THE BODY REPAIRS MUSCLE TISSUE TO INCREASE BULK AND PREVENTS INJURY FROM OVER TRAINING....YOU HAVE YOUR WHOLE LIFE TO TRAIN AND GET FIT / FITTER MAKE IN ENJOYABLE TO INCREASE ADHERENCE AND ALSO PREVENT APATHY!!!
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