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.
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