As much as I love running, I’ve learned that walking can be really beneficial too. Especially since having kids I have found a new appreciation for walking. In those early months postpartum it’s given me a way to keep moving and get outside. During COVID I was home every day with my son and walking gave us a way to get outside. On days I work from home it gets me up and away from my desk for a few minutes. Besides all of that, I think that all the walking is a good supplement to my running. I’m going to share 6 reasons why walking is good for runners.
This post isn’t specifically about the run/walk method or taking walking breaks during your runs. Those can be great for some runners too! This is more about why walking in addition to running can be good for runners, mentally and physically. How you add in those walks is totally up to you.
6 Reasons Why Walking is Good For Runners
1. Extra time on your feet while walking
If you are trying to build mileage, walking is a great way to start adding in some more time on your feet. It will take you longer to cover the same distance, but you are less likely to get injured. This can be a slow, gradual way to increase your mileage. You can eventually transition some of your walking miles to running miles, or play around with different amounts of mileage to see what works best for you. Walking is good for runners trying to build stamina carefully.
2. Walking is lower impact than running
Walking is much gentler on the body than running, making it a great cross-training activity. If you are coming back from an injury or injury-prone, walking is a great way to supplement your running. For those of you who prefer exercising outside, this is a way to cross-train without having to get on an elliptical or bike. Not to mention, it’s free and accessible to pretty much anyone! Cross-training with walking is good for runners who need lower-impact options.
You may also like: Walking a mile a day: Benefits + 7 tips to get you started
3. Shake out your legs on walks
If your legs are sore or tired, walking is a great way to recover. There were some days when all I wanted to do after a long run was lay on the couch, but that’s not an option when you’re taking care of kids. So sometimes we go for a walk, and my legs usually feel better afterwards. The key is going as slow as you need to and continuing to listen to your body. Even though it’s low impact, it’s still extra time on your feet. In this way, the practice of walking is very good for runners as a method of active recovery.
4. Engage your muscles on walks
When you are walking, you are moving slower and have more time to think about actually engaging your muscles properly. I have a really hard time feeling my glutes when I run, but I can more easily focus on engaging them when I walk. It’s also easier to pay attention to posture and keeping your core strong. I think (hope) this translates over to better running form. Active walks can aid runners in focusing on muscle engagement.
5. Slow down your mind
When I run my mind is either going a mile a minute, or I completely zone out. I feel like there is no in between. However, when I walk I feel like I can slow down my mind and actually spend some time thinking. Walking can be a much more relaxing activity for some people, especially those of us who tend to get stressed out easily.
You can even try using mindfulness techniques while walking! Practicing mindfulness through walking is good for runners’ mental health.
6. Noticing while walking
When I walk, I am much better at noticing everything going on. This includes what is going on around me, as well as what is going on inside me. From my body (are certain muscles tight) to my mind (wow, I didn’t realize how anxious I was feeling today) walking gives me a chance to check in with myself. I also pay attention to things around me in nature that I tend to ignore when I am running. Observational walking habits benefit runners’ overall awareness.
Final thoughts on walking for runners
Some people may be motivated by getting in a number of steps on a smartwatch. Others do well with something like a walking challenge. Another idea is to just aim to get out for a walk each day for a certain amount of time (you can even start with just 10 minutes). Spring is a great time to start make walking a habit as the weather is finally a bit nicer. Regular walking routines are certainly good for runners.
While walking will never be my favorite (compared to running) I’ve certainly learned that there are many benefits to it, especially for runners.
You may also like:
My Mind is My Own Worst Enemy
When You Can’t Run, Walk
Top 5 Important Recovery Tips for Runners
Do you like to go for walks?
Have you noticed any of these benefits from walking?
What other cross-training activities do you enjoy?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs, to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Great list, Lisa!
I definitely will need a walk today after yesterday’s mountain-bike ride and 16k run up a mountain.
I like your tip about engaging the glutes when you walk and tighten the ab muscles. I’ll try that today!
Hope it went well!
Walks are great! I find they help recovery from runs and prevent tightness.
Yes! They definitely feel good after a run.
Walk run intervals have been so incredibly helpful for me the past few years. I am able to build up my. mileage without getting injured. I also find the recovery to be faster when I do intervals.
Yes! Walking is so great for building mileage and running longer.
YES to everything you highlighted! I’ve always done a lot of walking, but after my surgery (three years ago), walking was all I had for three months. It kept my endurance up (I had just run a marathon prior to my surgery), gave my legs some needed movement, and got me out of the house. Also, it’s a great cardio option in the warmer months since it’s not as strenuous as running 😉
Yep, definitely! I am enjoying my walks right now much more than I did in the winter:)
Perfect. I am walking more than ever. Not training for a race I don’t need the miles.
And you can walk anywhere at any time.
Love tennis but not as easy to do.
Yes, walking is just so easy to do pretty much any time, anywhere!
I’ve been really enjoying slowing down on my trail runs–they involve walking in some of the treacherous spots. You really see a lot of things you wouldn’t otherwise notice!
I think with ultras being able to stop for those walk breaks is really important! And you’re still getting the time on your feet!
I’ve always loved to walk. Of course, much of my walking is walking the dogs, and mostly I’m watching them or watching out for anything they might react to. I kinda miss just walking by myself, not gonna lie. You do notice a LOT more than when running!
And of course Yoga is one of my other fav crosstraining. 🙂
I never walk by myself any more. But since I’m not worrying about pace or distance I don’t mind pushing the stroller when I walk.
I’ve been walking a lot more now that my older dog cannot run, and I actually enjoy it. I know my neighborhood so much better now.
It’s nice to explore places that you may not see when you are running!
I am walking so much now- every day that I’m not running. It keeps me moving and helps ward off stiffness in my ankle and foot. It’s not my favorite but I’ve found a benefit.
It’s definitely not my favorite either. When I’ve been injured I completely avoided walking as exercise. I think its different now that I’m home so much and it gets me outside with Grayson.
Doh! I walk a few miles every day b/c I have a dog…I need to be using that time to engage my glutes and abs…the two things that I know I need to work on for my running. Thanks for the idea!
I don’t always think about it either, but its good to try! I do find if I do some glute/core work before I walk its easier to work on engaging those muscles.
When I go for a walk it’s usually fairly short and slow. I just enjoy getting outside on a day that is a running rest day.
It’s nice to still get outside even when you’re not running! My walks are really slow, especially since I’m pushing the stroller and stopping alot.
Before running, I used to do a lot more walking and although like you I prefer running to walking, I do miss it and keep telling myself I need to do more walks! Thanks for the reminder!
There are definitely nice things about it! Hope you can get to do it some more!
Walking is hands down the most underrated workout! When I was dealing with my Achilles injury, walking was a game-changer for keeping me fit. Plus, as I get older, I know the day might come when running isn’t an option anymore—but hopefully, I’ll never lose the ability to walk!
I remember when I was younger I never walked. Hated it (well, more or less). Now, though, while it’s still not my favorite, I really appreciate walking. In fact, since I’m still not back from my knee injury, I can’t wait until I can actually go on a walk again. I need to walk before I run!
I love walking and I go every day, either with or instead of a walk. It’s just a great way to start the day and get myself pumped for my to do list. Of course, the health benefits are amazing, too!