The CaCo method: the key to starting running without losing motivation.

The growing interest in running has led many people to lace up their shoes and head out in search of a more active lifestyle. However, for those just starting out, the experience can be daunting. The feeling of breathlessness and fatigue that many experience after a brief run is a common barrier that can discourage newcomers. To combat this, the CaCo method, which combines walking and running, presents itself as an effective and accessible solution. The CaCo method, an acronym for "caminar y correr" (walk and run), proposes a gradual approach that allows beginners to adapt to exercise without the risk of injury or extreme exhaustion. This technique has been popularized by Jeff Galloway, a former American Olympic athlete who has guided over 300,000 runners of various skill levels. Galloway emphasizes the importance of walking as an activity that, unlike running, can be sustained for long periods without causing excessive fatigue. The basic premise of the method is simple: alternate walking intervals with running intervals. This strategy not only helps to build endurance progressively but also allows the muscles to recover between efforts, reducing fatigue and the risk of injury. Galloway explains that walking before the muscles used for running tire facilitates instant recovery, which in turn increases exercise capacity and decreases post-exercise muscle soreness. The absence of a specific timing for the CaCo method allows each runner to adapt the intervals to their own pace. Generally, it is advised to start with a balanced ratio: one minute of running followed by one minute of walking. Over time, runners can adjust these intervals, turning their routine into a more challenging combination, such as running for 45 seconds and walking for another 45. However, walking in the context of the CaCo method should not be confused with a simple stroll. Experts emphasize the importance of maintaining an active pace during walks, engaging both the lower and upper body. This not only improves posture but also prepares the body for higher effort intervals, making the transition between walking and running smoother. Setting a clear goal is essential for those starting to implement this method. For example, one might set an initial training time of 20 minutes, three times a week, and increase the duration as endurance builds. The key is to effectively combine running and walking moments, ensuring that each session is suitable for the runner's fitness level. Sanitas, an organization that promotes well-being through exercise, suggests a specific plan for beginners. During the first week, it is recommended to start with one minute of running followed by four minutes of walking, repeating this cycle five times to reach a total of 20 minutes of activity. This strategy allows for a gradual and controlled adaptation, where the walking minutes serve as a recovery period between running efforts. As the body becomes accustomed to this new regimen, the running ratio can be increased. For instance, after one or two weeks, one might try running for two minutes for every three minutes of walking. The goal is to increase the running minutes while decreasing the walking minutes until the runner can maintain a continuous jog for 20 minutes. Reaching this first goal can be a significant confidence boost for beginners. Once achieved, runners can continue to progress, gradually increasing training time until they reach 30 minutes or more, always with the same approach of alternating between walking and running. The CaCo method is not only an effective way to learn to run but also promotes a healthier and more active lifestyle. With the right guidance and a gradual approach, anyone can overcome initial barriers and enjoy the benefits that running can offer. Thus, the journey towards a new sports routine can be more accessible and rewarding than many imagine.