Mixing short runs with walking breaks builds running fitness gently, letting beginners cover more distance with less strain.
Alternate running and walking for the times your coach set. On the runs, work hard enough that you can talk in short sentences but not sing. On the walks, slow down until your breathing settles.
Run at an easy pace, not a sprint. Finish the last run feeling like you could do one more.
The muscles on the back of your lower leg. They point your foot and lift your heels, pushing you off the ground every time you step, jump or climb stairs.
Your largest muscle, forming most of your buttocks. It drives your hips forward to stand up, climb stairs, run and jump, and it takes strain off your lower back when you lift.
The three muscles on the back of your thigh. They bend your knee and swing your leg back, teaming up with your glutes when you sprint, jump or lift something off the floor.
The four muscles on the front of your thigh. They straighten your knee and power squats, stairs, getting out of a chair and every step you take.
Indoor Track: An indoor walking and running track, like the ones at many YMCAs and rec centers.
Outdoor Route: A safe place outside to walk or run without stopping, like a sidewalk loop, park path or outdoor track.
Treadmill: A motorized moving belt for walking, jogging or running in place, usually with adjustable incline.
Cardio: Raises your heart rate to build endurance and heart health.
Novice: Everyday movements on a stable base. Safe to learn on day one.
Unilateral (Alternating): Each rep alternates between one side of the body and the other.
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