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Advantages For New Runners
For beginner runners, the run/walk method allows you to exercise for a longer period of time each session. This increases your aerobic capabilities more rapidly, burns more calories, and reduces your risk of injury.
Most beginner runners struggle to run more than 1 to 3 miles at a time. As such, their time spent running is typically only 15-30 minutes per session. From research, however, we know that aerobic development peaks between 30-90 minutes of exercise. Therefore, any training method beginners can implement to increase their exercise time in the early stages of their training will help them develop more rapidly.
By breaking down a training run into a run/walk session, it provides new runners with the ability to recover their breathing and gives their muscles a rest. This can help them extend their training sessions beyond 30 minutes, while also making it less difficult on the body. Not only does this help increase fitness, but it reduces the likelihood of injury since they are not stressing the structural system beyond its capabilities as well.
Furthermore, studies have shown that there is only a small difference between the number of calories burned while running easy and the number of calories burned at a brisk walk. When you factor in the fact that the run/walk method allows a runner to almost double or triple their time spent exercising, new runners are able to burn more calories than they would simply by running alone.
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