Tag Archives: walking


You might remember that I wrote something about this new habit I’ve trying to build up again this year. That habit is jogging.

I was actually wrote about me walking around the block in the morning and I’ve been doing it for five days at that time. Well, today is the 26th day of the exercise and I’m  planning to keep on doing it.

Before, I was usually start my exercise with running slowly, which is the general definition of jogging, for about 1 to two minutes (then gradually improved day after day), followed by walking in a slow to moderate motion, then ended it with another slow run for about 1 minutes. It’s a total 30 minutes exercise.

When I re-started the habit building this year, I was basically did the same thing.  But since I haven’t doing it for quite some times plus I was not in a very good condition that day, I sort of threw up by the end of it :p

Then, the next day, I try a new approach. Instead of start running immediately at the beginning of the exercise (without even have a warming up before :p), then walking moderately afterwards, I decide to start it with a fast walking (still without any warming up :p) and only jog by the end of the exercise (I started with one minute and increase it gradually). I found it pretty effective. I still got the exercise with all the sweat and cardio advantages without being over exhausted at the first round but then drastically slowing down at the next round by walking in slow to moderate pace.

After about two weeks of doing so, I found this cool website about jogging and running own by Valik Rudd. I look around the website, then decided to subscribe to get his free course. There’re some tips about warming up and how to start jogging. I’m interested on the steps of his program that I think can helps me to improve my exercise to more jogging than walking, since jogging is the habit I want to build at the first place. You can read about the program here.

I’ve been doing the first week program this week: Walk for about 6 minutes, then jog at a relaxed pace for 1 minute. Repeat 3 times. Do three sessions with the same sequence for the whole week. But since I use to do it every day, instead of follow the three sections a week program, I’m doing it for the whole week. I also keep the 30 minutes length, so when I’ve finished the three times sequence I used the extra time by fast walking.

I still mostly forget to do the warm ups though. I know that it’s important to help us avoid injuries and prepare our body to do the exercise better, so I will pay more attention to it.

There are some other tips and knowledge that you can get from subscribing for the course or reading the articles directly from the website, like the right shoes for running, jogging benefits, the difference between walking VS jogging VS running, jogging safety, etc.

I feel good about this jogging thing so far. I actually start to enjoy doing it and the program is making it even more interesting. I can’t wait to start the second week then improving my jogging durability until I can finally jog for 30 minutes non-stop.

Interested to join me? 😉

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