ALTERNATING A MILE JOGGING A MILE WALKING FOR SIX
MILES TRAINING
I had been sedentary for a few months and decided
to get in shape. Since a few years ago, long before the days of the internet, I
had a dream in which I went six miles alternating walking and jogging, first a
mile jogged then a mile walked and so forth I resolved to put into
practice what I had dreamed and began doing the six mile jog/walk every
day. What I experienced was incredible pain in the calves while jogging,
having to take tiny steps while jogging, and being unable to jog faster than the
average walker; and I was tired all the time as a result of my efforts. I could
not get the six mile jog/walk done in less than two hours. After a few weeks of
the jog/walk I became sick, fatigued with a bad cough for a couple of weeks.
After being sick when I returned to the track I just walked the six instead of
jogging the first and then every other mile and have not gotten back to jogging
since. But I have gotten my time down for the six miles which was stuck at
between two and two and one half hours whether or not I jogged half the miles
down to about one hour fifty minutes.
What went wrong? I began researching the six
miles jog walk on the internet after I got the time down to one hour and fifty
minutes. I found a commentator who stated that once you are able to walk four
miles an hour, you are ready to start jogging. Four miles an hour would mean
walking the six miles in 1.5 hours. So if this commentator is speaking truly, I
attempted to jog before I was ready to jog and this caused the
problem.
It makes training more interesting and productive
to know competitive statistical facts related to the training. How fast do the
fastest walkers walk six miles? I calculate that Olympics walking record holders
would be able to walk six miles in 38 minutes 42 seconds (male) and 40 minutes
34 seconds (female). These Olympics walkers walk using a style of walking
different from that normally used by persons when they walk.
Below I have compiled some quotes and
facts regarding walking:
"Unhappy businessmen," declared Bertrand Russell,
"would increase their happiness more by walking six miles a day
than any conceivable change of philosophy,"
When it comes to aerobic conditioning, the time and intensity of your
exercise session combine to produce a training effect.
For example, if you
walked for two hours at a
20-muinute per mile pace, you would cover
six miles and use about
600 calories of energy.
On the
other hand, if you ran for 40
minutes at a seven-minute
per mile pace, you would also cover almost
six miles and use about
600 calories of energy.
The
exercise outcome is essentially the same, and I submit that the person who runs
six miles in 40
minutes will hike longer
and stronger than the one who walks
six miles in two
hours
-- http://www.govfitness.com/fallhiking.htm
Perhaps you are presently capable of walking three miles in
one hour. Begin with this and progressively
increase your walking pace to 3.25,
3.50, 3.75 and 4.00 miles per hour. Such improvements should be possible on
a week to week basis if you walk three to six days per
week. Once you can comfortably walk four miles in an hour, you may start
jogging.
A good rule of thumb for cycling times or distances is to use a ratio of 3:1
as cycling is three times as efficient as walking. If you expect
pedestrians to walk two miles without
difficulty then they will be able to cycle six miles. If a route can
be comfortably walked at 3 mph it can be
ridden at 9 mph. -- http://www.nationalcyclingstrategy.org.uk/vbulletin229/upload/showthread.php?t=84
Of all exercises walking is the best.
–THOMAS JEFFERSON, Third US President (1801—09), 1743—1826 -- http://www.americantrails.org/quotes4.html
Walking is the
best possible exercise. Habituate yourself to walk very far. The
Europeans value themselves on having subdued the horse to the uses of man; but I
doubt whether we have not lost more than we have gained, by the use of this
animal. –THOMAS JEFFERSON, Third US President (1801—09), 1743—1826 -- http://www.americantrails.org/quotes4.html
Take a two-mile walk every morning
before breakfast. –HARRY S. TRUMAN, Thirty-third US President (1945—53),
1884—1972 -- http://www.americantrails.org/quotes4.html
never knew a man go for an honest day’s walk for whatever
distance, great or small, and not have his reward in the repossession of his
soul. –GEORGE MACAULAY TREVELYAN, British historian, 1876—1962 -- http://www.americantrails.org/quotes4.html
These men I have examined around the world who live in vigorous health to 100
or more years are great walkers. If you want to live a long, long time in sturdy
health you can’t go wrong in forming the habit of long vigorous walking every
day … until it becomes a habit as important to you as eating and sleeping.
–DR. LEAF, Executive Health, 1977 -- http://www.americantrails.org/quotes4.html
Walking is
man’s best medicine. –HIPPOCRATES, Greek physician, 460—377 BC -- http://www.americantrails.org/quotes4.html
And whether golfers would like to give their opinions
on the Martin case or hold them to themselves, there are undoubtedly those who
would tell you that sitting in a fancy air conditioned golf cart beats walking six miles any day
-- or that it at least helps to reserve finite energy and prolong stamina. -- http://www.therightreport.com/articles/InMyOpinion/14.htm
|
Mens - Walking Records -
20km |
|
Olympic Record (20km) (12.4 miles):
1:19.57 Jozef Pribilinec Cze 1988 |
|
Olympic Record (50km) (31.1 miles):
3:38.29 Vyach Ivanenko Rus 1988 |
|
2000 Gold Medallist: Robert Korzeniowski
POL |
|
2000 Silver Medallist: Noe Hernandez
MEX |
|
2000 Bronze Medallist: Vladimir Andreyev
RUS |
|
1996 Gold Medallist (50km): 3:43.30
Robert Korzeniowski Pol |
|
Womens - Walking Records -
20km |
|
Olympic Record (10km) (6.2 miles): 41.49
Yelena Nikolayeva Rus 1996 |
|
2000 Gold Medallist: Wang Liping
CHI |
|
2000 Silver Medallist: Kjersti Plaetzer
NOR |
|
2000 Bronze Medallist: Maria Vasco
ESP |
-- http://news.bbc.co.uk/sport/hi/english/static/in_depth/olympics/2000/event_statix/walking.stm
Kilometers to miles conversion: -- http://www.metric-conversions.org/length/kilometers-to-miles.htm