What To Know
- This guide will walk you through the simple steps of setting up the run-walk feature on your Garmin Forerunner 35, allowing you to seamlessly integrate this effective training technique into your runs.
- Use the “Up” and “Down” buttons to adjust the run and walk durations to your desired intervals.
- As you become more comfortable with the run-walk method, gradually increase the intensity of your runs and shorten the walk intervals.
Are you looking to spice up your running routine and improve your endurance? Introducing the run-walk method, a proven strategy that can help you run further, faster, and more comfortably. But if you’re a Garmin Forerunner 35 user, you might be wondering: how do I set up this feature on my watch?
This guide will walk you through the simple steps of setting up the run-walk feature on your Garmin Forerunner 35, allowing you to seamlessly integrate this effective training technique into your runs.
Understanding the Run-Walk Method
The run-walk method involves alternating between short bursts of running and brief walking intervals. This approach provides numerous benefits for runners of all levels, including:
- Improved Endurance: The walking intervals allow your body to recover, preventing fatigue and enabling you to run for longer periods.
- Reduced Risk of Injury: By reducing the stress on your joints and muscles, the run-walk method can help prevent overuse injuries.
- Enhanced Performance: By incorporating walking intervals, you can maintain a higher pace during your running segments, ultimately leading to faster times.
- Increased Motivation: The run-walk method can make running feel less daunting, especially for beginners or those returning from an injury.
Setting Up Run-Walk on Your Garmin Forerunner 35
To set up the run-walk feature on your Garmin Forerunner 35, follow these steps:
1. Start a Run: Press the “Start” button on your watch to begin a new run activity.
2. Access the Run/Walk Settings: During your run, press the “Up” or “Down” button to navigate to the “Run/Walk” option.
3. Select Your Intervals: You can choose from pre-set interval combinations or customize your own by adjusting the run and walk durations.
4. Set Your Intervals: Use the “Up” and “Down” buttons to adjust the run and walk durations to your desired intervals. For example, you might choose to run for 4 minutes and walk for 1 minute.
5. Start Your Run-Walk: Once you’ve set your desired intervals, press the “Start” button to begin your run-walk workout.
Customizing Your Run-Walk Intervals
The beauty of the run-walk method lies in its flexibility. You can tailor your intervals to match your fitness level and goals:
- Beginners: Start with shorter runs and longer walks. For example, you might run for 1 minute and walk for 1 minute.
- Intermediate Runners: Increase the run duration and decrease the walk duration. For example, you could run for 3 minutes and walk for 1 minute.
- Advanced Runners: Experiment with longer run intervals and shorter walk intervals to challenge yourself further.
Tips for Effective Run-Walk Training
- Listen to Your Body: Pay attention to your body’s signals. If you feel overly fatigued, adjust your intervals or take a break.
- Stay Consistent: Make run-walk training a regular part of your routine for optimal results.
- Gradually Increase Intensity: As you become more comfortable with the run-walk method, gradually increase the intensity of your runs and shorten the walk intervals.
- Enjoy the Process: Run-walk training should be enjoyable. Don’t be afraid to experiment with different intervals and find what works best for you.
Beyond the Basics: Advanced Run-Walk Techniques
For seasoned runners looking to take their run-walk training to the next level, consider these advanced techniques:
- Tempo Runs: Incorporate tempo run intervals into your run-walk workout to improve your speed and lactate threshold.
- Hill Workouts: Combine run-walk with hill training to build leg strength and endurance.
- Fartlek Training: This technique involves alternating between fast and slow running intervals, often incorporating walk breaks.
The Benefits of Run-Walk for Everyone
The run-walk method is not just for seasoned runners. It’s an excellent tool for:
- Beginners: It provides a gentle introduction to running, making it more accessible and enjoyable.
- Weight Loss: The increased time spent moving can help burn more calories.
- Injury Rehabilitation: It’s a great way to gradually return to running after an injury.
The Final Stretch: Embracing the Run-Walk Way
By incorporating the run-walk method into your training, you can unlock a world of benefits. From improved endurance and reduced injury risk to enhanced performance and increased motivation, this versatile technique can help you achieve your running goals.
Remember to listen to your body, be consistent, and gradually increase the intensity of your workouts. With the right approach, run-walk training can become a key component of your running journey.
Basics You Wanted To Know
Q: Can I use the run-walk feature on other Garmin devices?
A: Yes, many Garmin devices, including the Forerunner 245, Forerunner 745, and Vivoactive 4, offer run-walk functionality. However, the specific settings and options may vary between models.
Q: How often should I do run-walk training?
A: The frequency of your run-walk training will depend on your fitness level and goals. Beginners might start with one or two sessions per week, while more experienced runners can incorporate it into multiple workouts.
Q: Can I use the run-walk method for other activities?
A: While the run-walk method is primarily designed for running, you can adapt it to other activities like walking, swimming, or cycling. This can be particularly beneficial for improving endurance and reducing fatigue.
Q: What are some good resources for learning more about run-walk training?
A: There are several excellent resources available online and in print. Look for books and articles by renowned running coaches and experts. You can also find valuable information on websites like Runner’s World and Active.com.
