Walk to Run: How Frequent Strolls Could Improve Your Marathon

Believe that walking and being a runner aren’t compatible?

Real runners don’t walk?? Right?!

Or do they! This is not about run-walk intervals. This is about adding walking to your routine.

Running along side one of the speediest men I’d ever met, I was shocked when he told me his very expensive coach ordered him to start more walking AFTER finishing long runs. Validation that all my walking is more than just free transportation!

Benefits of Walking for Runners

Too many runners turn their nose up at walking, thinking it’s only something you do once you’ve slammed head first into the dreaded wall. Instead it’s time to realize you could reap some major endurance benefits from slowing down.

• Walking builds endurance {consider it extra credit training}
• More time on your feet during training ensures you are race ready even after the expo and site exploring on race weekend
• One can walk much further than they can run
• It utilizes the same muscles without the impact
• Walking eases low back pain {an issue of many desk jockeys}
• Walking strengthens your feet
• Walking large hills strengthens the glutes without the heart rate raising intensity

Adding some walking to your routine might just help you run farther and faster by building leg strength, increasing lung capacity, reducing stress and burning extra calories.

“New research from the University of Texas School of Public Health studied 218 marathon and half marathon participants and found that they run almost an hour daily, but sit for seven to 10.75 hours per day.

What’s more, other studies show that even an hour or two of exercise each day does not offset the damage of sitting down the rest of your waking hours.” – Runners World

On top of that I’ve talked repeatedly in pre-run warm ups about the use of walking. It’s been shown to help you run farther in that session!

Where to add walking in your training?

• Walk on rest days as active recovery which is both low impact and beneficial to your run
• Add 10-20 minutes at the end of your long run which will increase the total mileage and time on your feet, but without the added injury risk of running past your limits
• Walk to do errands, walk around the office, pace on the phone
• Walk in place of a run when you are injured or under the weather. Double the time your run would take for the walk.
• Walk with your friends and family over the holidays, instead of vegging out with the TV

Love that Jeff Galloway quote! He’s a smart man, even if I’m not a run walk lover.

While the focus of this article is on pure walking, don’t think that run-walk intervals are only for newbies. You can read my complete breakdown of the Galloway Method here >>

• It works for runners of all levels from beginners to Ironmen
• For new runners walking breaks allows the musculoskeletal and cardiovascular systems to recover while building endurance.
• For injured runners it reduces the risk of overuse and can be a great mental relief in returning to running.
• In the summer months it allows the heart rate to drop reducing effort
• Many a runner has BQ’ed with this method and swears it kept them injury free {as I always say there is no one right method, be open to testing what works for you}

How often do you take a walk outside your runs?

Do you enjoy slowing down sometimes?

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