is defined as walking continuously at a fast speed. It is one of the easiest and most effective cardio workouts. You do it indoors or outdoors without any special equipment. Some well-researched benefits of brisk walking include: weight loss, improved cardiovascular health, lower blood pressure and blood sugar, and improved mental health

are very common for new walkers. It can also be a problem when increasing speed or distance.

Walking at least ___ kilometers an hour counts as moderate exercise

while __ kilometers is considered as vigorous exercise.

A slow run that helps you recover from a fast pace run

Short run at a normal pace not too long or too short.

Long slow run that’s anything from 1 – 2 hours. You should feel tired after the run.

Start slow then go to your race pace and then end slow again.

It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging.

Repeat short segments of hard uphill running. Increases your aerobic power.

Easy start and then time trial lactate threshold, then a cool down.

To run shorter distances at a faster than normal pace with multiple repeats during the workout.

A mixture of low-moderate and high-intensity run

is the way which an individual lives. It includes the typical patternsof the individual’s usual activities at home, school, work or community.

are variables in one’s lifestyle that may lead to certain ailments.

Injuries to ligaments, the tissues that connect bones to one another.

Inflammation of a tendon, often due to overuse.

Injuries to muscles or tendons, the tissues that connect muscles to bones.

A rip in one of the ligaments that helps stabilize the knee or cartilage that cushions the knee joint.

Rips in the group of muscles and their tendons that hold the arm in the shoulder socket.