The CaCo method: an accessible way to get started with running and stay active.

The need to stay active and fit is a common concern in today’s society, especially after the havoc the pandemic has wreaked on the exercise habits of many people. For those who wish to delve into the world of running but feel overwhelmed or exhausted after a failed attempt, there are methods that allow for a smoother transition into this exercise. One of the most recognized is the so-called 'CaCo method,' which alternates walking and running, offering a progressive and accessible approach for everyone. The feeling of breathlessness and fatigue is a frequent obstacle for beginners in running. Many find that their first experience running ends in exhaustion that discourages any future attempts. However, the 'CaCo method' promises to change this narrative by providing a more enjoyable pathway to physical activity. The premise is simple: alternate between walking and running in intervals, allowing the muscles to recover and gradually adjust to the effort. Jeff Galloway, a former Olympic athlete and creator of this method, explains that most people, even without prior training, can walk long distances before feeling fatigued. Walking is inherently less demanding than running, as it does not involve the repeated lifting of the body and the impact associated with each stride. Thus, the CaCo method presents a practical solution to minimize the risk of injury and maximize exercise capacity. The structure of the 'CaCo method' is flexible and adaptive, allowing users to progress at their own pace. While there is no single timer that everyone must follow, many followers of this method start with a one-minute running to one-minute walking ratio. This balance is gradually adjusted as the individual's endurance and fitness level increase. The key is to advance steadily and sensibly, avoiding overloads that could lead to frustration or abandonment. It is important to note that walking, in the context of this method, should be done at a considerably brisk pace and not as a simple stroll. The quality of exercise during these walking moments can significantly impact overall performance. Incorporating active arm movements and ensuring good posture are essential factors that help prepare the body for the running phases. Sanitas advises beginners to set a target time for their workouts, starting with 20-minute sessions three times a week. This structure allows the body to adapt without feeling overwhelmed. During these 20 minutes, the combination of walking and running becomes an exercise that promotes continuous improvement. As a first step, it is suggested that in the first week, five repetitions of one minute running and four minutes walking be performed, totaling 20 minutes of activity. This dynamic provides a balance that allows runners to recover adequately between each effort interval. After a period of adaptation, the duration of running can be increased while reducing walking, advancing towards greater endurance. Over time, the goal is to reach a point where one can run continuously for 20 minutes. Once runners achieve this initial stage, the next challenge would be to extend their training duration to 30 minutes, always following the same principle of gradual progression. This methodology not only prevents injuries but also fosters a positive mindset towards exercise. The 'CaCo method' aligns with a modern and healthy approach to physical activity. It moves away from the idea that one must start with a sprint and instead promotes a more balanced relationship with running. By establishing a pace that allows enjoyment of the exercise, many more can find a path towards an active and healthy lifestyle. Thus, running, which was once seen as an unattainable feat, becomes a viable and enjoyable option for all.