How do I sustain my running / jogging-walking / walking routine?

I'm able to stick to my running routine for almost a year now. This has been my longest streak since 2013.  I'm not going to assert that the routine I'm sharing through this blog is for everyone.  I'm just going to share what works for me.  My ultimate goal is to stay healthy, while training and participating in a full marathon will always be an add-on accomplishment.  

In case you're thinking about starting a similar cardio routine, please consult your doctor first. It will help you obtain the full health benefits out of your (new) exercise routine.  

Not so long ago... 

I ran 2 full marathons, plus a practice marathon between 2016 and 2019. I was about to join Chicago back in 2020, but we all know what happened to the world at that time. 

Jog-walk in the new normal 

After several lockdowns and borderline hypertensive episodes while working from home, I finally had the motivation to go back to running (jog-walk) around September of 2021. I can still recall my first 15 minutes on the treadmill - I was like fish out of the water. 

How do I sustain my running / jogging - walking / walking routine?  Just keep doing it.  I listen to my body while I'm at it.  Being mindful or staying in the present helps a lot.  I'm also able to clear my head while walking or jogging.

(Re)developing and making it a habit

Sept - Oct 2021: 30 minutes was my longest walk on the treadmill 

Nov - Dec 2021: 5km was my longest jog-walk. Sub-35min for a 5km jog-walk 

Jan 2022: COVID19 entered my life 

Feb - Mar 2022: tried to make up for all the runs I missed back in Jan 

Apr 2022: Minor knee injury said "hello!" 

May 2022 - June 2022: Bad knee - gained back the weight that I worked hard to lose 

July 2022: Just kept walking and jogging. I know that my future (senior citizen) self would thank me for it. 

Aug 2022: Able to breach the 100km total distance within a month. The last time I did it was back in Dec 2021.

My typical walk-jog session: 

1.  Jog-walk.  Depending on the day, it can be: 2min walk - 4min jog at 6.4 kph max / 2min walk-2min jog at 7.2kph max / 2min walk - 8min jog at 6.2kph max 

2. Power walk.  1.6km to 2.4km at 5.6kph 

3. Walk.  1.6km to 3.2km at 5.2kph 

My longest jog-walk sessions are usually within the range of 8km - 10km total distance per session; combination of jog-walk, power walk, and walk.  While what I would consider as tempo or speed session, it would be around 4.8km to 6.4km per session.  

Stay safe and well!  😊