Walk for Better Running and Better Health

We often think of health and fitness as synonymous, but there are subtle differences between the two. Health pertains to your overall wellbeing, whereas fitness zeroes in on your physical performance. While the two often overlap, it's entirely possible to be in good health without having a high level of fitness. Conversely, one might be physically fit yet still suffer from various health issues, sometimes as a direct result of an intense training regimen. For instance, elite athletes frequently experience overuse injuries, joint problems in later life, cardiac scarring, and weakened immune systems.

While walking alone might not significantly elevate fitness levels—unless you're frequently tackling steep hills—it can certainly pave the way for more intensive exercises, such as running. Additionally, walking can complement running routines, hasten recovery, and help stave off overtraining. By blending both walking and running, you truly get the best of both worlds. Hence, it's fair to assert that walking is beneficial for runners.

If you're venturing into a running program for the first time, it's wise to commence with regular walking. This allows your body to ease into the routine, acclimatising to prolonged brisk walks before progressing further. Once you're comfortable with consistent, low-impact walking, you can begin to diversify:

1. Introduce short running intervals during your walks.
2. Begin with a warm-up walk, followed by a two-minute run.
3. Walk again for two minutes.
4. Cycle through the above stages.

Over time, you can lengthen the running periods and shorten the walking intervals. You might be surprised to discover that, within a few weeks, you can comfortably run a 5K.

The subsequent aim is to run for 30 minutes, walk for a brief five, and then proceed with another 20 to 30-minute run. Eventually, you might find that you no longer need the walking intervals.

Even as your running stamina grows, walking remains a valuable activity on recovery days. It's not unusual to find yourself looking forward to these recovery walks. Especially after a demanding run, a brisk walk, characterised by expansive strides, can feel both rejuvenating and therapeutic. This gentle activity boosts circulation, aiding recovery. It enables your muscles and joints to warm up and experience a range of motions without inflicting undue stress or impact.

When faced with steep terrains, even those with advanced running fitness often resort to walking. Trail runners typically employ a technique known as "power hiking" on the steepest of inclines. By placing their hands on their thighs, they leverage upper body strength, propelling themselves upwards in a brisk walk, with their torsos tilted slightly forward.

Not only does this method provide an arm workout, but it also emphasises the value of trekking poles for many trail runners, hikers, and alpine climbers. These adjustable-height, lightweight tools resemble ski poles but are equipped with a sharp carbide tip and frequently a robust spring to cushion the impact during descents. Trekking poles engage the entire upper body, assist with balance on unstable terrains, and alleviate stress on the knees.

In rugged, technical landscapes, descending might also necessitate walking. Before attempting to navigate downhill with the agility of a mountain goat, walking might be the safer choice. Again, this is where trekking poles prove invaluable.

For beginners embarking on a running regimen, the best approach is to initiate with walking. Acclimatise your body with extended brisk walks before introducing short running stints. Begin with a walking warm-up, transition into a two-minute run, followed by a two-minute walk. Cycle through this routine a few times and dedicate the next day exclusively to walking.

As your stamina develops, lengthen your running intervals and gradually reduce your walking periods. With consistency, you could comfortably tackle a 5K in just a few weeks.

In time, you might find yourself running for 30 minutes, interspersed with a five-minute walk, before embarking on another 20 or 30-minute run. Eventually, you'll realise that walking intervals become redundant.

Walking remains an invaluable activity on your recovery days, and you might find yourself eagerly anticipating these recovery walks. After the strain of a rigorous run, a brisk walk, with its long, sweeping strides, can emulate the effects of both a stretch session and a massage. The act of walking boosts circulation, aiding in quicker recovery. It provides your joints and muscles with a gentle warm-up, allowing them to move fluidly through a range of motion, all the while ensuring minimal stress and impact.

When traversing hills and mountains, the terrain's steep inclines often demand walking, regardless of one's running prowess. Trail runners frequently adopt the "power hike" approach on particularly steep uphill sections. By placing their hands on their thighs and leaning slightly forward, they use upper body strength to assist them as they swiftly ascend the gradient.

This technique not only aids in climbing but also serves as a bonus arm workout. To further enhance stability, many trail runners, hikers, and alpine climbers turn to trekking poles. These lightweight tools, adjustable in height and often likened to ski poles, come equipped with sharp carbide tips. Some even feature a robust spring mechanism, cushioning the impact on descents. Trekking poles provide the dual benefits of engaging the upper body and ensuring balance on uneven ground, whilst simultaneously alleviating pressure on the knees.

For particularly steep or challenging downhill terrains, it might be wiser to walk. Should your intuition caution that bounding downhill might result in an unintended and rough meeting with the ground, it's prudent to heed that instinct and walk. And in these moments, trekking poles prove themselves once again as invaluable allies.

We hope you’ll find ways to integrate walking into your running program and your life. Looking for the right inspo? Find out more about our #MoveYourMind Initiative.