5 Tips for Better Running & Walking

May 17 2019, by Kate Malo, 5 min reading time

It’s no secret that the Raw Threads community is obsessed with getting our steps in. Whether that looks like running or walking, getting active is a great way to have fun and pursue your goals. If you’re ready to take on more walking or improve your running, there’s no better time to start prepping than today! Here are a few tips to get you moving with confidence.

1. Make sure you have a good foundation

As with any fitness goal, progress doesn’t happen overnight. It takes planning and discipline. There are plenty of different running programs online that start with heavy walking periods and gradually make their way up to more sustained running so you can reach your goals at a healthy pace. So before you pick one, think about what you want to achieve. Do you want to run for 5 minutes straight? Do you want to simply start moving more? Or do you want to run a whole 5k without stopping? Whatever your goal, make sure you give yourself enough time to get there. Of course, you don’t have to do a program, but they do help set expectations and serve as a proven guide to get you where you want to go. Regardless here are some tips for getting and staying active across the board.

Keep it conversational - What this means is you should be walking or running without gasping for air. If you couldn’t carry a conversation while moving, take it a little slower. This is particularly important if you’re trying to build endurance and do more running than walking.

Run Walk Run - This tried-and-true method by Jeff Galloway can help you start running or improve your running times. It’s a form of interval training in which you walk for short periods of time before you get to the “huff and puff” point in your jog. This helps manage fatigue, reduce injury and shave minutes off your time. BONUS: You can find inspiring Run Walk Run styles to power your movement as you work toward your goals!

Cross-training - Take days off from walking or running to focus on other parts of your body with strength workouts or other aerobic exercises to stay fit.

Resting periods - The best days! Let your body recover from all your hard work. This helps prevent physical and mental burnout and reduces risk of injury.

2. Educate yourself on the other aspects of running

Do ample research on what your body needs when doing cardio consistently and frequently. While some of this information may be in your training program — if you’re doing one — there are also aspects that you should pay attention to.

Nutrition - Fill your daily diet with plenty of protein and complex carbohydrates like whole grains, beans and vegetables and limit processed sugars. Before a run or walk, fuel up about an hour beforehand with a snack that’s packed with good carbs and protein like an apple and your favorite nut butter.

Hydration - This goes without saying, but stay hydrated often during your activity. Run with a hydration pack or stick to a loop course and place your water bottle at a point you can easily pick it up and hydrate regularly.

Sleep - You may be getting up before the sun rises to complete your workout done before work or school, but it’s important you don’t burn out. Your body recovers and your muscles grow when you’re sleeping, so get plenty of shut-eye. Don’t risk fatigue or sickness by neglecting rest. Aim for at least 8 hours of sleep, but listen to your body and get a couple more hours in if you experience fatigue as you continue to run or walk. Always listen to your body. If you’re tired, rest.

3. Get the right equipment

The most important piece of equipment you should invest in is your shoes. Head to your favorite fitness store and speak to a professional about the best shoe for your goal, whether it’s walking, long-distance running or something in between.

You’ll also want to invest in a good water bottle, which can take the form of a pack, belt or handheld. There are plenty of options out there to choose from depending on what features you’re looking for.

And last but certainly not least are your threads! Rep your favorite characters in styles that don’t hold you back on your run with Raw Threads gear. Breathable Bamboo Performance Technology™ keeps you comfortable with four-way stretch that moves every way you do while pulling moisture away from your skin to keep you dry on your runs. Discover all the benefits of this fabric here.

4. Stay consistent & persistent

Like we said before, becoming and staying more active is about discipline. Not only will consistency ensure you hit your goals, but it’ll also ensure your body is well equipped for the journey. Ask a friend to be your accountability partner and to check in on your progress weekly, or do a training program with your running buddy for extra motivation. And if you need an extra crew of cheerleaders to lean on, connect with the Raw Threads community online through social media.

5. Track your progress

Cheer yourself on too! Keep a journal to set your intention on Day 1 and to record your goals. Use it to log how long you walked or ran each day, what your time was and how you feel so you can keep track of your progress.

Do you have any other tips, tricks or products that you’re using to reach your goals? Share them with us!