Look out the window, have you noticed what’s happening on the sidewalks right outside your front door? A healthy habit is taking hold in the midst of a health crisis.

Louisville’s shuttered gyms and canceled fitness classes due to the coronavirus outbreak haven’t stopped us from staying active. In fact, it’s the opposite, as some people who haven’t exercised much in years are now finding pleasure in the simple act of walking and jogging.

“It has lifted my spirits to see so many people outside really staying active,” said Andrew Carnes, associate professor of exercise science at Bellarmine University. “And for the most part, they do seem to be practicing safe social distancing, staying at least 6 feet apart and only in groups of two or three people. Many of the small groups I see are family members exercising together.”  

Brisk walking and jogging are perfect sports during the pandemic. In fact, if you think about it, they’re kind of a gift. 

With no membership fees or special equipment required, all you need is a pair of comfortable shoes and clothing. The specialty shoes can come after the pandemic when our local sports stores have opened again for shoe fittings.  

Now, you can invest in your health, which is vitally important — pandemic or not. 

“One of the top reasons people give for not being active is a lack of time,” said Carnes. “So now that we’re working from home or temporarily not working at all —people are finding this an opportune time to do something that is simple, flexible with your time and needs minimal equipment.”     

While a stroll around the neighborhood is fine, the key to making a walk-to-jog program work to your advantage is not to get discouraged by your current fitness level. Carnes says most people will not be able to walk out the front door and start jogging if you are not currently physically fit. Instead, he wants you to start walking.

How to take the first steps 

“The first step to a jogging or running program is brisk walking,” he said, “Fitness improvement is individual, and everyone has a baseline starting point.”

A purposeful brisk walk is not a casual stroll said Carnes, but rather walking at a speed where you can notice you’ve increased your breathing and your heart is pumping.  

Start your brisk walking in short segments, 10-15 minutes total. Over time, gradually increase the amount of time you are purposefully walking with an elevated heart rate. 

“It doesn’t have to be each successive walk,” Carnes said, “Maybe after three or four days of walking for 15 minutes, try to up that brisk walking duration by about five minutes.”

Before you know, it you’ll be up to 30 or 40 minutes of brisk walking four to five days a week. Now, it’s time to add some short intermittent jogging. 

What a session can look like 

“So let’s say you are at the point where you are able to brisk walk for 40 minutes. You want to keep that 40 minute workout session the same, but now you are going to break it up between brisk walking and jogging,” he said.  

Start by warming up with your brisk walk for five to 10 minutes. There’s no need to stretch before you start your activity, said Carnes. “Walking briskly will increase blood flow and body temperature, which will prepare you best for the jogging portion.” 

Now that you are warmed up, add in jogging, one minute at a time. At the outset, shoot for 5-10 accumulated minutes of jogging, split into one minute segments. In between, go back to walking for two minutes.

As you get stronger you will next aim to shorten the “in between” walks to one minute, and alternate one minute jogging with one minute walking for a total of 15-20 minutes jogging.

“The key here will be to maintain the 1-1 pattern and gradually increase the total time you are jogging, for example a total of 10, then 15, then 20,” said Carnes.” Then, increase the jogging segments by 30 seconds, so you are running one minute and 30 seconds but keep the walks at one minute.”

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Once you can jog continuously for five minutes, start reducing the walk segment to 45 seconds, then 30 seconds. Shoot for a total of 20-25 minutes jogging, split into 5 minute jogs and 30 second walks between, and eventually work up to 30 minutes total jogging in this fashion.

Working up to jogging this way will help keep you motivated, it also lets the strength of your body build up gradually so you are less likely to feel the aches and pains of a new fitness routine.

And here’s another benefit to following a plan like the one Carnes is suggesting.  When you are concentrating on timing your walking and running segments, time seems to go by more quickly, and you aren’t as focused on how you are feeling as much as on what you’re accomplishing.

“It may take several weeks, but with patience, anyone can progress to 20 to 30 minutes of continuous jogging,” said Carnes.” It is also important to note that ‘jogging’ is a unique speed for each individual, and it is okay to miss a day. Overall consistency is the key.”

In no time, with patience and practice, you’ll have done something positive for your health and well-being. 

Tips for keeping fit outdoors amid COVID-19

• With more people using parks and neighborhood streets to stay active, it is more important than ever to be aware of your surroundings. That also means be courteous to others who are also working on staying fit.
• Social distancing of 6 feet or more is a must. At times this will mean you’ll need to step off a path or sidewalk to let someone safely pass.   
• If you are exercising side by side with a family member, don’t take up the entire sidewalk which will block others from passing. Sometimes you may need to move in single file.  
• If you chose to walk or run on a designated section of road like the Loop in Cherokee Park or the Big Four Pedestrian Bridge, remember you are sharing this space with people on bicycles, so try to stay to one side. 
• Pedestrians who take up the entire width of the lane in the park may cause cyclists to be forced into traffic. On the bridge, always remember bicycles may be coming up behind you. Cyclists should give advance warning when you approach.
• Are you exercising on the right side of the street?  When running along the side of the road, the Road Runners Club of America recommends always running against traffic. Labeling the side you use as the right or left side depends on your direction, but the key is to always move in a direction so that oncoming traffic is headed straight toward you. If you are on a bicycle, you ride with traffic. 

Reach Kirby Adams at kadams@courier-journal.com or Twitter @kirbylouisville. Support strong local journalism by subscribing today: courier-journal.com/kirbya.

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