Week 1: Beginner basics
Photo: MJ Photography
There is one simple rule for beginners: Get out the door.
“The goal of the first week is just to get moving,” says Scott. “No pressure, no expectation of effort beyond getting started.” Get organized the day before your walk by setting out a watch or timer, running shoes and comfortable walking gear; this will help encourage you to get out the door. If music motivates you, create a playlist of your favourite songs on your MP3 player. Not sure if you’ve got the right gear? Scott says most running shoes will do; but if your kicks have seen better days and the tread is worn down, it might be a good idea to invest in a new pair to make sure you’re getting the right cushioning and support while you walk. If conditions permit, try to walk outdoors. “When you’re outside, you’re increasing endorphins in the brain with the fresh air and sunlight,” says Scott. Your body will also benefit by dealing with various types of terrain, not to mention environmental elements.
Of course, if you can’t get outside, dusting off your treadmill is perfectly fine to get started too. “If it’s icy underfoot, or you have asthma or kids in the house that need minding, a treadmill is a totally acceptable way to get moving,” she adds.
Whether you’re indoors or out, Scott recommends an eight-week training program, walking four days per week. It’s up to you which days you choose to walk, but Scott recommends leaving a rest day in between—especially if you’re really pushing yourself. As you start your first week of walking, figure out what time of day works best for you. While some people have more energy at the end of the workday between 4 and 6pm, others find that they’re better able to fit a morning walk into their routine. The bottom line: choose the time that works the best for you.
Week one schedule:
- Day 1: Walk for 10 minutes, then turn around and return home. (Total time: approximately 20 minutes.)
- Day 2: Walk for 15 minutes, then turn around and return home. (Total time: approximately 30 minutes.)
- Day 3: Walk for 20 minutes, then turn around and return home. (Total time: approximately 40 minutes.)
- Day 4: Walk for 25 minutes, then turn around and return home. (Total time: approximately 50 minutes.)
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