Running and endurance
Run walk
Alternate running and walking to go further, more comfortably.
- Lightintensity
- ~420kcal per hour
- Freebudget
- Mediumimpact
Is run walk right for you?
Alternate running and walking to go further, more comfortably. It is a light-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 420 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try run walk
- Burns calories. At around 420 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Clears your head. It is a reliable way to lower stress and lift your mood.
How to start run walk
Run for 1 minute and walk for 2, repeating for 20 minutes.
Get the basics: trainers. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 3 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 4 | 30 | Add a session or make one a bit harder. |
| 4 | 4 | 35 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure run walk is for you?
Take the two-minute quiz and we will match you with activities that fit your goals, mood, budget and fitness.