http://www.obesity-surgery.wordpress-by.org/2006/02/25/walking-day-4/ About types of surgeries available, dietary, family, work, emotional.. Tue, 02 Dec 2008 21:32:14 +0000 http://wordpress.org/?v=2.2.1 http://www.obesity-surgery.wordpress-by.org/2006/02/25/walking-day-4/#comment-2933 Donn Robles Sat, 25 Feb 2006 12:05:24 +0000 http://www.obesity-surgery.wordpress-by.org/2006/02/25/walking-day-4/#comment-2933 Yes I am walking but not using this program. Looking at the program you are following, I would suggest this is not for beginners. Many of us can't walk a mile yet. Usually it is suggested you only increase distance slowly(maybe a 10-20% increase a week) and most times you either work to increase speed or distance. I only mention this because I have followed similar programs in the past and developed shin splints which put me off my feet for a week or two then I had to start out very slowly. Did that twice and will never do it again! So be very carefull. :) I did 5 miles yesterday. Maintaining about an 18 minute pace I guess. Today I walked for 70 minutes on a trail around a small lake. DH accompanied me. Tomorrow I will be doing a 5k in Providence. Big crowd so I won't be the last. Time will be about 52 minutes. I find I take about a mile to really warm up then can up my pace to about 16 minutes if I do 3 miles. Haven't really tried to go any faster. There's a 14 mile walk I am doing the end of September. Would like to be doing <!--more--> about a 15 minute pace if possible. The best and probably the safest way to increase speed is to do interval training. Walk at your normal pace until warmed up. Then walk as fast as you can for a minute or two (depends on your level of fitness). Slow to normal pace for about 5 minutes( 10 if you need it, depends on what your body can do) then walk as fast as you can for another 1-2 minutes. Repeat as often as you are able. You will find this helps increase you pace fairly quickly. You can increase the fast times to fit your needs. This really helps to pump up your metabolism and burns cals!! Janet M Yes I am walking but not using this program. Looking at the program you are
following, I would suggest this is not for beginners. Many of us can’t walk a
mile yet. Usually it is suggested you only increase distance slowly(maybe a
10-20% increase a week) and most times you either work to increase speed or
distance. I only mention this because I have followed similar programs in the
past and developed shin splints which put me off my feet for a week or two then
I had to start out very slowly. Did that twice and will never do it again! So
be very carefull. I did 5 miles yesterday. Maintaining about an 18 minute pace I guess. Today I
walked for 70 minutes on a trail around a small lake. DH accompanied me.
Tomorrow I will be doing a 5k in Providence. Big crowd so I won’t be the last.
Time will be about 52 minutes. I find I take about a mile to really warm up
then can up my pace to about 16 minutes if I do 3 miles. Haven’t really tried
to go any faster.
There’s a 14 mile walk I am doing the end of September. Would like to be doing

about a 15 minute pace if possible.
The best and probably the safest way to increase speed is to do interval
training. Walk at your normal pace until warmed up. Then walk as fast as you
can for a minute or two (depends on your level of fitness). Slow to normal pace
for about 5 minutes( 10 if you need it, depends on what your body can do) then
walk as fast as you can for another 1-2 minutes. Repeat as often as you are
able. You will find this helps increase you pace fairly quickly. You can
increase the fast times to fit your needs.
This really helps to pump up your metabolism and burns cals!!
Janet M

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