Tips for walking to improve runs

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Walking tips to improve runs

Many runners look down on walking, but the truth is that walking can benefit runners. From helping with active recovery to placing less impact on the joints and building strength, walking is great for runners. Walk breaks during runs are a great way to recover and walking on its own can give the body a break from the high impact of running while still providing the opportunity to move. In today’s newsletter we share walking tips to help with your run.

Why walking improves your running

Running isn’t the only way to boost endurance. A brisk walk offers similar benefits to a run, and most people can walk farther than they can run. Walking improves cardiovascular health and gives you active time on your feet while building leg strength and increasing lung capacity.

Walk breaks during runs allow you to catch your breath, rest your legs and reduce the pounding on your muscles, tendons and joints. Running is a high-impact exercise. It takes a long time for body parts to be tough enough to handle thousands of high impact steps. By walking methodically in between short minutes of running, you can get 2-3 times as much aerobic exercise in a far more gradual and gentler way, allowing you to progress faster than if you just run as long as you can all at once.

5 walking tips to improve your runs

  1. Do a 10-minute walk at the end of your speed workout to help you cool down and give your muscles a recovery boost.

  2. Add recovery walks on days after hard workouts like long runs or speed workouts. Walk for 20- to 30-minute as active recovery from hard running days to get blood circulating and reduce muscle soreness and joint stiffness.

  3. Walk and lift weights for cross-training. Lift weights then go for a 20- to 30-minute walk to get in a cardio workout that complements your strength training.

  4. Do run walk intervals. If running for a mile straight sounds intimidating, don’t worry. Run-walk intervals are a proven method to beginning a lifelong habit of running. Run-walk intervals are simple to do. Divide a 20-30 minute run into short repeats of running and walking. The length of the run intervals and walk intervals depends on your current level of fitness. Those new to exercise may start with 30-60 seconds run, 1-minute walk while people with a good fitness base can start with 2-4 minutes of running and 1 minute of walking.

  5. Walk more in daily life. Add more walking to daily life by walking your dog , taking the stairs instead of the elevator, and walking to do errands. Setting a daily step goal can help you stay on track with your daily walking activity.

How walking can help you run

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