How Walking Can Improve Your Running

Published on October 24 by Matt

Walking is often seen as a low-impact activity, but it can be a valuable tool for improving your running performance. Incorporating walking into your training routine can help you build endurance, strengthen your muscles, and reduce the risk of injuries.

Benefits of Walking for Runners

• Improved Endurance: Walking can help you build a strong aerobic base, which is essential for endurance running. By increasing your walking distance gradually, you can improve your overall stamina.
• Strengthened Muscles: Walking engages many of the same muscles used in running, including your legs, core, and glutes. Regular walking can help you strengthen these muscles, making you a more efficient runner.
• Reduced Risk of Injuries: Walking can help to reduce the risk of running-related injuries, such as shin splints and stress fractures. By incorporating walking into your training, you can give your body time to recover and avoid overtraining.
• Mental Health Benefits: Walking is a great way to reduce stress and improve your mood. Spending time outdoors and getting some exercise can have a positive impact on your mental health.

How to Incorporate Walking into Your Running Routine

• Start Slow: Begin by adding a few minutes of walking to your runs. Gradually increase the amount of time you spend walking as your fitness improves.
• Interval Training: Try interval training, alternating between running and walking. This can help you improve your speed and endurance.
• Recovery Walks: Use walking as a recovery tool after hard runs. This can help your muscles recover and prevent overuse injuries.
• Walk-Run-Walk: If you're new to running, try the walk-run-walk method. Start by walking for a few minutes, then run for a short distance, and repeat. Gradually increase the running intervals as you become more comfortable.

By incorporating walking into your running routine, you can improve your overall performance and reduce the risk of injuries. Remember to listen to your body and adjust your training as needed.