Blog: Feature Stories

Runners often overlook the benefits of walking. In fact, some of us might rather be caught dead than walking during a run or race. But the truth is, walking can significantly enhance your training and your overall health. From improving endurance to aiding recovery, walking offers loads of benefits that complement most any runner’s regimen. 

Benefits of Walking for Runners

Improved Endurance

Walking can be a powerful tool for building endurance. By engaging in brisk walks, runners can increase their cardiovascular fitness and leg strength without the high impact associated with running. The low-impact of walking allows you to spend more time on your feet, gradually building the stamina and the confidence needed for longer runs. 

Active Recovery

One of the most significant advantages of walking for runners is its role in active recovery. After intense workouts or long runs, walking helps stimulate blood flow, aids in eliminating toxins, keeps muscles flexible, and reduces lactic acid buildup. This can lead to faster recovery times and reduced muscle soreness. In other words, you’ll be ready to roll for that next hard workout. 

Injury Prevention

Dr. Ryan Stempniak, a family medicine and sports medicine physician at Novant Health, emphasizes that, “incorporating walking with running can also be a way to be able to help novice runners prevent injury and fatigue, and can improve speed of recovery.” Walking puts less pressure on the joints compared to running, making it an excellent option for runners recovering from injuries or looking to reduce their risk of getting hurt in the first place.

Mental Health Benefits

Both walking and running have been shown to reduce anxiety and depression while improving mood and self-esteem. For runners experiencing mental fatigue or burnout, incorporating walks can provide a refreshing change of pace (no pun intended) while helping you maintain your fitness and your sunny disposition. 

Overall Cardiovascular Health

Walking, like running, improves heart health and reduces the risk of other cardiac conditions. It can help lower cholesterol levels and decrease the risk of heart disease and stroke, too. Dr. Stempniak notes that even walking one to two days per week can have numerous health benefits including decreased blood pressure, improving blood sugar control, improving overall mood, and can actually improve fatigue. 

How to Incorporate Walking into Your Running Routine

Adding walking or walk breaks into your running routine requires little effort. Here are five effective ways runners can include walking in an existing workout or recovery routine:

1. Warm-up Walks: Dr. Stempniak suggests using walking “in the beginning to assist with warm up and help bring blood flow to the muscles to prevent injury.” Start your running session with a 5-10 minute brisk walk to prepare your body for the upcoming exertion.

2. Run-Walk Method: Popularized by former US Olympian, author, and coach, Jeff Galloway; this technique involves alternating between running and walking intervals, which can help build endurance and prevent fatigue—for novice runners and experienced runners, alike.

3. Cool-down Walks: End your runs with a 5-10 minute walk to gradually bring your heart rate down and begin the recovery process. See Dr. Stempniak ‘s points above about how walking at the end of the run can help speed up recovery. 

4. Active Recovery Days: Replace some of your easy run days with brisk walks. Aim for 30-60 minutes of continuous walking on these days to maintain cardiovascular fitness while giving your joints a break.

5. Long Run Breaks: For longer runs, incorporate short walking breaks to manage fatigue and conserve energy. This can help you cover greater distances while reducing the risk of overdoing it and fading toward the finish.

A special note for new runners: Dr. Stempniak advises that it’s better to start slow and gradually work towards your running goals. Walking makes that totally doable. Whether you’ve been running for years or are new to the sport, walking can be a valuable addition to your training and recovery plan; helping you become a stronger, less injury-prone, and more resilient runner. 

As runners, most of the time we’re focused on mileage, pace and distance. But one of the most crucial elements of any successful training plan is the time we aren’t running – or at least shouldn’t be. Rest days are an essential part of becoming a faster, stronger, and less-often injured runner. 

Why Rest Days Really Matter

Rest days are not just about physical recovery; they offer a multitude of benefits that can significantly enhance your running performance:

1. Injury Prevention: Rest allows your body to repair the microscopic tears in your muscles caused by running, reducing the risk of overuse injuries and stress fractures. 

2. Performance Improvement: During rest, your body adapts to the stress of training, allowing you to come back stronger and faster.

3. Mental Rejuvenation: Rest days give your mind a break, preventing burnout and maintaining your enthusiasm for running.

4. Glycogen Replenishment: Rest days allow your body to refuel its glycogen stores, ensuring you have enough energy for your next workout. 

5. Overall Health: Constant training without proper rest can weaken your immune system. No one wants to get sick – especially this time of year.

Here are five ways to actually “rest” on those rest days:

1. Just Say No: On your rest day, avoid the temptation to squeeze in a “light” run or intense cross-training. Your body needs a complete break from high-impact activities to fully recover.

2. Focus on Active Recovery: While intense exercise is off the table, light activities like gentle yoga, swimming, walking your dog, or some easy cycling can promote blood flow and aid recovery without taxing your body.

3. Prioritize Sleep: Use your rest day to catch up on sleep. Adequate sleep is crucial for muscle recovery and overall health. 

4. Fuel Your Body: Pay extra attention to your nutrition on rest days. Consume a balanced diet rich in proteins, complex carbohydrates, and healthy fats to support muscle repair and glycogen replenishment.

5. Use Recovery Tools: Incorporate recovery tools such as foam rollers, massage guns, or compression garments to help alleviate muscle soreness and promote faster recovery.

Balance is the Key 

The number of rest days you need each week depends on lots of things, including your fitness level, running goals, and overall health. For newer runners, aiming for one full rest day per week, along with one or two active recovery days. As you become more experienced, listen to your body and adjust accordingly. Recognize the signs of overtraining, like persistent fatigue, elevated resting heart rate, or decreased performance. That’s your body screaming that it needs more rest.

Rest days are not a sign of weakness or laziness. They really are a crucial component of your training that allows your body to adapt, grow stronger, and perform better. Regular rest days can reduce your risk of injury and also set you up for long-term success on your running journey.

“It’s the best way to push back against overtraining,” says Dr. Keith Anderson, medical director for the Novant Health Charlotte Marathon. Oh, and don’t forget to drink plenty of water (instead of coffee or booze), and eat plenty of healthy foods with an emphasis on fruits and vegetables. Cherries, avocados, sweet potatoes, and chia seeds all help calm inflammation and recharge tired muscles.

So, the next time you’re tempted to skip a rest day, remember: sometimes, the most productive thing you can do for your running is not running at all. 

Schedule Your Runs:

This is a small one, but the payout is big. Plan your runs for the week ahead. Use a planner, calendar, or scheduling app to mark the specific times you’ll dedicate to running. You’ll find it’s much easier to keep an appointment when it’s already on the calendar. Consider the time of day that works best for you, and – to the best of your ability – keep that time sacred. Early morning runs can energize you for the day, while lunchtime or evening runs can help relieve stress.

Be Flexible 

Family priorities, kids, school, work deadlines, travel, etc., can make for an inconsistent running schedule. And that’s OK, too. Embrace the opportunity to catch a run whenever the opportunity presents itself. Meeting cancelled? Go for a run. Your turn to pick up at the kids’ soccer practice? Get there early and get some laps in around the field. Could you literally run that Amazon return to the UPS store? You get the idea. Have a bag or stack of weather-appropriate running gear at the ready, and you’ll be on the run in a moment’s notice. 

Find Your Tribe 

This one might be easier than you think. With more than 70 run clubs in the Charlotte area, there just might be a day, time, place, and pace that work for most everyone. Finding a running club or workout group where you feel at home will make it easier to get those miles when the weather, work, your mood, etc., might conspire to keep you at home. And if you’re one of the 117 people moving to Charlotte every day, run clubs are a great way to meet new people, and your new hometown. 

Join a Training Program 

Want some real accountability? Invest in your running by joining a training program or hiring a running coach. When you commit to working with a coach, you’re more likely to stick to your training schedule, as the financial and time investment encourages consistency. Money will do that. This structured approach helps you avoid procrastination and stay motivated. Plus, coaches and training programs provide you with expertise and insights on proper running form, injury prevention, nutrition, and race strategies.

A Little Bit Adds Up:

If a running routine or formal training program feels overwhelming or unworkable given your other commitments, work, life, or family priorities; don’t sweat it. Set smaller, more achievable goals and watch the miles pile up. If you’re currently running twice a week, could you add a third day? If adding another run day isn’t doable, shoot for adding another 5-10 minutes to your run time, and build from there. 

Rather than dwelling on the runs you didn’t make, celebrate the ones you did. Keep a running journal to track your progress and mark your achievements. Look back on that journal next year to see what worked for you, and how you could make even more time to run the next year! 

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Ah, the holidays. A magical time filled with loved ones and friends, good food, twinkling lights, and… the faint anxiety of a runner trying to keep their training on track. The struggle is so real: you want to enjoy the holiday cheer, but you also need (or want) to log those miles. And you know full well that saying, “I’ll just be gone for a quick 10-mile run,” is not exactly going to fill your family with any holiday cheer. 

Don’t sweat it. We’ve got some tried-and-true strategies to sneak your running into the holiday schedule – without spoiling it for everyone else. 

Become an Early Bird (Even If You’re Not One)

For some folks and families, the holidays are for sleeping in. That’s the perfect time to get up and gone – and perhaps even back home – before anyone even knows you were gone. While your family is snuggled in bed dreaming of cinnamon rolls and such, you’re out conquering the world! Or at least your usual running route. Plus, when you come back smelling like accomplishment, you can smugly sip your coffee while the rest of the house begins to stir.

Pro tip: Lay out your gear the night before. Nobody wants to hear you clattering around looking for your socks or gloves in the dark. 

Make It a Group Thing

If you’re the only runner in the family, perhaps you just keep this time to yourself. Or… perhaps you’re up to the challenge of inviting everyone else to join you on the run?? Before you “nope” the idea completely, consider this: framing it as a “fun holiday activity” or a “walk-run to the coffee/donut/bagel shop” might just win some converts. Think festive family bonding, not proving you’re faster than your sister-in-law. Just saying. 

Pro tip: Don’t mention pace or heart rate zones. Keep it fun and easy. If your little cousin’s idea of a run is sprinting 20 feet and collapsing, go with it. And if you have to bribe everyone with treats to get ‘em out the door, that’s cool, too. 

Disguise It as ‘Errands’

The holidays are the perfect time to practice a little multitasking. Need to pick up some last-minute groceries? Offer to run to the store—literally. Forgot to buy a gift for Uncle Mike? That’s a five-mile errand run right there. Frame it as a selfless act, and you’ll be a real holiday hero. In our head, the exchange goes something like this: Them—“Oh, no!! We forgot to grab dinner rolls at the store!” You, “No worries! I’ll just run to the store and grab those now!” Boom. You save the day (and the dinner) and you got in a workout.

Pro tip: Bring a running backpack so you can carry the goods home. 

Take the Long Route for Some “You Time”

Love us some family time, but all the people, the parties, the conversation, etc., can be he little overwhelming for even the most extroverted extrovert. A run can be your perfect escape plan. Politely excuse yourself with, “I’m just stepping out for a little fresh air.” And by “fresh air,” you mean six glorious miles of uninterrupted silence. You’ll come back recharged, de-stressed, and significantly less likely to say something you’ll regret over dinner.

Pro tip: If dinner, get-togethers, parties, etc., are “all hands on deck” affairs, do your part before dipping out for some “you” time. Set the table, vacuum, get a casserole in the oven, or whatever is needed so you can disappear without worry. 

Sometimes ‘Short and Sweet’ is Enough

Not every run has to be a long one, a fast one, or even part of a meticulously prepared plan. An easy, 20-minute run is better than nothing and leaves you plenty of time to participate in family board games, visits with friends, or another slice of pie. Think of it as a maintenance run: just enough to keep your runners’ guilt at bay without making it a centerpiece of your day.

Pro tip: Take time to enjoy the holidays. They literally happen just once a year. Be flexible, keep it lighthearted, and remember: sneaking in a run doesn’t have to mean sneaking out on the joy of the season. And sometimes a little break is just what you need to rejuvenate your relationship with running. Cheers! 

By the time you get to reading this, we’ll be just weeks away from ringing in a new year. Yikes. Whether you’d prefer to take a hard pass on revisiting any events of the past year, this is still a great point on the calendar to plan how you can improve your running in 2025. We’ll go first.

Ditch the “Same Old, Same Old”

Most of us love routine. Heck, the very foundation of most training programs is routine! But the yin to routine’s yang can sometimes mean boredom or burnout. Your challenge – if you choose to accept it – is to take on a new race distance, try a new running club, add a strength or track workout to your schedule, or even simply change your usual running path. The options to shake it up a little are practically endless, and you’ll be a better, more experienced runner for it.

Commit Early

Skip the stress of scrambling to find an “in” to that sold out event, or those FOMO feelings when you’re the one who missed out on the fun. Many big events have already opened their 2025 registration portals at the lowest prices they’ll be all year. (Yes, that includes the 2025 Novant Health Charlotte Marathon.) Committing – and registering early – will help you plan the rest of your year around your big event(s), and save you a couple of bucks and a lot of worry, too.

Pay it Forward

Even the smallest events count on volunteers to help make them happen. Naturally, the bigger the event, the more volunteers it takes to provide a fun, safe, and rewarding experience for every runner. You’d be surprised how easy it is, too. You don’t need any special skills. You don’t even need to have raced or run an event to volunteer. If you’re not sure where to start, go to most any event’s website and look for the “volunteer” button or tab.

Make Some New Running Friends

Not that there’s anything wrong with your current running friends, mind you. But running with some new folks – even every once in a while – can enhance your motivation and accountability, expose you to new running routes, new training plans, and new conversations, or even new books or shows to check out. One of the 70+ Charlotte area run clubs is a great place to start.

Invest in Yourself

As the miles and the minutes add up, you begin to realize you’ve invested a little bit of time in your running at this point. That investment pays off when you can run farther, faster, and more comfortably than you did when you started. Consider investing further in yourself and your running by hiring a coach, an athletic trainer, or a nutritionist to help take your running and your health to the next level.

Being a “better” runner in the new year is really a very personal definition. It doesn’t have to mean faster or farther. Got plans for 2025? What can we add to this list?? Let us know by sending a note to ed@runcharlotte.com.