Is walking still beneficial to a "runner"

tyj247

I feel this might be a silly question but here goes:

So I started doing walk/run intervals a few months ago, but recently I've been doing more just straight running (right now I can go about 2.5/3 miles at about 5mph). My question is, as I become a more skilled and proficient runner, is walking as exercise still going to be beneficial to me? I ask this because I think about weight lifting, where if you can lift 50lb dumb bells fairly easily, lifting 10lb dumb bells seems a waste of your time. Is the same true for cardio? Once you've reached a certain level, is doing something much less strenuous than your norm doing anything for you fitness-wise?

*side note: I actually do like walking but sometimes I feel guilty if I decide to go for a walk instead of run

CarsonRuns

If it gets your heart rate up, it's good for you.

joannezuk

No question, you won't burn as many calories walking as you will running. But will it be beneficial? Absolutely! All activity is beneficial. You may, however, want to think about planning your workouts.

As a fellow runner, I can say from experience, that I sometimes love to get out and go for a long walk - an hour or longer, usually catching up with a girlfriend. Is this my primary cardio activity? No. But most of our bodies can't run every day and still feel good. I usually run every second day. And on the in-between days, I walk, bike, row, etc to shake it up. If you want to burn the same number of calories walking as you do running, you need to extend the time.

You will find that, as you get fitter and become a better runner, your walking picks up. And you can make changes to your walk to burn extra calories and tone - you can work your arms harder (even add small hand weights if you're up for it), squeeze your butt when you walk, find hilly trails, etc. It's all good!

Don't feel guilty about loving your walks. It's active recovery - which is great for your body! Also, I don't sweat nearly as much walking as I do running. So I can squeeze in a few extra walks on my coffee and lunch breaks, walk to meetings instead of driving, etc, without showing up to work looking like a drowned rat!

BrianSharpe

Once you've reached a certain level, is doing something much less strenuous than your norm doing anything for you fitness-wise?

Yes! If you look at practically any book on running (and other forms of training) one of the things you'll notice is that your workouts are varied in both intensity and duration and, at least with endurance sports, you will intentionally have the occasional low intensity/low volume week.

By all means, if you feel like walking then walk.

jenngi620

I think this is a great question. I've been struggling with a similar question. When I jog it is generally during lunch break and only ~20 min. MFP figures that to burn about 220 cal. My rate of percieved exhaustion [RPE] is pretty high compared with my other exercises on gym equipment etc. Often the listed burn is higher for exercises I find "easier" to do. How do you factor RPE into calorie burn? Is it better to work out at a higher RPE or is there no overall benefit to huffing and puffing over low and slow?

omma_to_3

I don't run two days in a row. So I run one, walk one, rest one. I still burn calories while walking (I'm not entirely a runner so I'm sure I burn more than someone who truly runs) and I don't want to over-stress my body with running!

grinch031

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

omma_to_3

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

grinch031

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

CarsonRuns

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

What benefit do you get? You get the benefit of recovery. You get increased blood flow to the muscles used when running which helps to repair the micro-tears in the tissue. Also, if you walk fast enough, you get your heart rate into the fat burning range at the very least. It's really not that hard to get into that range.

grinch031

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

What benefit do you get? You get the benefit of recovery. You get increased blood flow to the muscles used when running which helps to repair the micro-tears in the tissue. Also, if you walk fast enough, you get your heart rate into the fat burning range at the very least. It's really not that hard to get into that range.

So you can't get these benefits by running slow?

CarsonRuns

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

What benefit do you get? You get the benefit of recovery. You get increased blood flow to the muscles used when running which helps to repair the micro-tears in the tissue. Also, if you walk fast enough, you get your heart rate into the fat burning range at the very least. It's really not that hard to get into that range.

So you can't get these benefits by running slow?

I never said you couldn't. Depending upon an individuals level of fitness, they may not be ready to run on a recovery day.

Besides, you asked what was the benefit from walking, not whether that benefit could be gained from a different activity.

omma_to_3

Running is far more abusive to the body. Many people, if they run every day, will eventually end up injured. Now of course there are people out there so perfectly conditioned that is unlikely but that is far from the majority. Walking provides exercise, yes even perfectly fit people burn EXTRA calories by walking (though you apparently would prefer to just not eat). Just because walking burns fewer calories doesn't mean it's an irrelevant form of exercise.

grinch031

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

What benefit do you get? You get the benefit of recovery. You get increased blood flow to the muscles used when running which helps to repair the micro-tears in the tissue. Also, if you walk fast enough, you get your heart rate into the fat burning range at the very least. It's really not that hard to get into that range.

So you can't get these benefits by running slow?

I never said you couldn't. Depending upon an individuals level of fitness, they may not be ready to run on a recovery day.

Besides, you asked what was the benefit from walking, not whether that benefit could be gained from a different activity.

I still think if you are conditioned and healthy enough, running is always going to be a better use of your time as far as fitness goes.

CarsonRuns

If someone is healthy and is trained and has the endurance to run, I don't see how choosing to walk would provide any benefit. If you generally like walking and it makes you feel good mentally go for it. Or if you are burned out from running and looking for a very low intensity workout, that's fine to walk as well. Sometimes it isn't feasible to run because you aren't dressed appropriately and so on. But other than that, if you have the choice between running or walking, I think running is a much better use of your time. Walking beats sitting though.

Activity is good in any form. Running everyday can be hard on the body. The body also gets used to a workout, so changing it up sometimes is good. Walking is not just for the unfit people. You don't have to workout at full tilt all the time.

If you are already conditioned as a runner, what physical benefit do you get by walking? Certainly not calories burned by walking. For instance it takes like 20 minutes of walking to burn the amount of calories in one apple. It would make more sense to just not eat the apple. But if you like walking, then that alone is a good reason to do it.

What benefit do you get? You get the benefit of recovery. You get increased blood flow to the muscles used when running which helps to repair the micro-tears in the tissue. Also, if you walk fast enough, you get your heart rate into the fat burning range at the very least. It's really not that hard to get into that range.

So you can't get these benefits by running slow?

I never said you couldn't. Depending upon an individuals level of fitness, they may not be ready to run on a recovery day.

Besides, you asked what was the benefit from walking, not whether that benefit could be gained from a different activity.

I still think if you are conditioned and healthy enough, running is always going to be a better use of your time as far as fitness goes.

And thank you for confirming my point.

grinch031

Running is far more abusive to the body. Many people, if they run every day, will eventually end up injured. Now of course there are people out there so perfectly conditioned that is unlikely but that is far from the majority. Walking provides exercise, yes even perfectly fit people burn EXTRA calories by walking (though you apparently would prefer to just not eat). Just because walking burns fewer calories doesn't mean it's an irrelevant form of exercise.

Well aren't you supposed to eat back all the calories you burn from exercising anyways?

omma_to_3

Running is far more abusive to the body. Many people, if they run every day, will eventually end up injured. Now of course there are people out there so perfectly conditioned that is unlikely but that is far from the majority. Walking provides exercise, yes even perfectly fit people burn EXTRA calories by walking (though you apparently would prefer to just not eat). Just because walking burns fewer calories doesn't mean it's an irrelevant form of exercise.

Well aren't you supposed to eat back all the calories you burn from exercising anyways?

So the only benefit to exercise is additional calories? Interesting. Who knew??!!

mybiketrip

Are people posting their responses based on opinion, personal experience, or scientific material? In a book I just finished "The Lure of Running" it seemed to imply too much walking isn't beneficial to running and you might as well jog.

CarsonRuns

Are people posting their responses based on opinion, personal experience, or scientific material? In a book I just finished "The Lure of Running" it seemed to imply too much walking isn't beneficial to running and you might as well jog.

All three.

Not beneficial how? It's not going to give you the adaptations that running would, but it certainly allows you to recover faster, especially for someone that isn't fit enough to run every day.

grinch031

Running is far more abusive to the body. Many people, if they run every day, will eventually end up injured. Now of course there are people out there so perfectly conditioned that is unlikely but that is far from the majority. Walking provides exercise, yes even perfectly fit people burn EXTRA calories by walking (though you apparently would prefer to just not eat). Just because walking burns fewer calories doesn't mean it's an irrelevant form of exercise.

Well aren't you supposed to eat back all the calories you burn from exercising anyways?

So the only benefit to exercise is additional calories? Interesting. Who knew??!!

No I'm not implying that at all, but I think exercise for the purpose of burning calories is a waste of time. That's what dieting is for. I think exercise is useful because it improves fitness and also insulin sensitivity which are good for overall health.

But when it comes to a conditioned runner, I really don't see how walking has anywhere near the benefits of running, unless you physically can't run for some reason.

grinch031

Are people posting their responses based on opinion, personal experience, or scientific material? In a book I just finished "The Lure of Running" it seemed to imply too much walking isn't beneficial to running and you might as well jog.

All three.

Not beneficial how? It's not going to give you the adaptations that running would, but it certainly allows you to recover faster, especially for someone that isn't fit enough to run every day.

So if I run 45 miles a week and feel good, is there any reason I should choose to walk over run on any given day?

montana_girl

My question is, as I become a more skilled and proficient runner, is walking as exercise still going to be beneficial to me?

Oh, I sure hope so.... I'm a fairly avid runner (run 3 days a week and run in half marathons), but also walk 10 to 20 miles a week as a little extra exercise! :happy:

CarsonRuns

Are people posting their responses based on opinion, personal experience, or scientific material? In a book I just finished "The Lure of Running" it seemed to imply too much walking isn't beneficial to running and you might as well jog.

All three.

Not beneficial how? It's not going to give you the adaptations that running would, but it certainly allows you to recover faster, especially for someone that isn't fit enough to run every day.

So if I run 45 miles a week and feel good, is there any reason I should choose to walk over run on any given day?

No. You answered your own question. You feel good. Run. At 45 miles a week, you should by now understand what your body is telling you. If you are very sore, like post marathon sore, then it would probably be a good time to take a day off from running. If you want to walk instead, that is certainly going to help with the blood flow and recovery and not put you at the risk potential that running on damaged legs would do.

But, you already knew that and you're just being contrary.

grinch031

Are people posting their responses based on opinion, personal experience, or scientific material? In a book I just finished "The Lure of Running" it seemed to imply too much walking isn't beneficial to running and you might as well jog.

All three.

Not beneficial how? It's not going to give you the adaptations that running would, but it certainly allows you to recover faster, especially for someone that isn't fit enough to run every day.

So if I run 45 miles a week and feel good, is there any reason I should choose to walk over run on any given day?

No. You answered your own question. You feel good. Run. At 45 miles a week, you should by now understand what your body is telling you. If you are very sore, like post marathon sore, then it would probably be a good time to take a day off from running. If you want to walk instead, that is certainly going to help with the blood flow and recovery and not put you at the risk potential that running on damaged legs would do.

But, you already knew that and you're just being contrary.

So given that I am a marathon runner who runs 45 miles a week and if I feel good on a particular day and choose to walk, is that going to benefit me much? Will it benefit me any less than someone who is a novice runner just getting started? This is what the OP is asking.

omma_to_3

So given that I am a marathon runner who runs 45 miles a week and if I feel good on a particular day and choose to walk, is that going to benefit me much? Will it benefit me any less than someone who is a novice runner just getting started? This is what the OP is asking.

Yes, it will still benefit you. The question wasn't which is MORE beneficial, but rather was walking useless. At least that's how I read it. and the answer is no, walking is not useless just because you're capable of running.

omma_to_3

I ask this because I think about weight lifting, where if you can lift 50lb dumb bells fairly easily, lifting 10lb dumb bells seems a waste of your time. Is the same true for cardio? Once you've reached a certain level, is doing something much less strenuous than your norm doing anything for you fitness-wise?

Maybe a resident expert could speak to this point specifically. My opinion would be that cardio at a lower intensity is different than strength training at a lower weight since that's anaerobic. However, strength training at low weight and high reps becomes somewhat of a cardio routine.

CarsonRuns

So given that I am a marathon runner who runs 45 miles a week and if I feel good on a particular day and choose to walk, is that going to benefit me much? Will it benefit me any less than someone who is a novice runner just getting started? This is what the OP is asking.

I don't think your question is the same as the OPs.

From the OP: My question is, as I become a more skilled and proficient runner, is walking as exercise still going to be beneficial to me?

As I have stated ad infinitum, yes.

tennvolsfan

That would depend on how often you want to exercise. If you are trying to get in some cardio most days of the week, I would say definitely incorporate some walking on your rest days from running. You don't want to run on consecutive days to give your muscles time to repair, and this makes for a great opportunity to walk. I am a beginning runner myself and this is what I do. I also do the walk/jog intervals.

Eaglesfanintn

I'm not sure if this is exactly related, but I take my dog for a walk in the morning before I run. I find that the walking helps to loosen and warm up my muscles which, as I understand it, is a better state for them to be in for stretching. I've read that stretching cold muscles is less than useful, so I take the walking as part of my exercise regiment.
As far as walking as part of your running workout, there are a number of advocates of this, most notably Jeff Galloway. A lot of people have used his run/walk method to up their mileage and run marathons with less risk of injury.

tyj247

Thanks to everyone for their help. I think to drive the point home, yesterday I was kind of forced to walk on the treadmill instead of run after doing several weighted squats and lunges beforehand. I still got in some cardio (raised heart beat and even breaking a sweat) all while enjoying a hockey game on the treadmill's TV!

While I can understand why a marathon runner would find walking somewhat "useless", I am certainly not on that level yet and still do enjoy the occasional walk. I'll try to run as often as possible but for the days I need to take it easy, a stroll (or more accurately, brisk walk) around the neighborhood is fine with me

LilRedRooster

Honestly, any exercise is still going to be beneficial, no matter how conditioned someone is.

A marathon runner going for a walk will not find any benefit in training for their marathon, but their body will benefit from having a different group of muscles worked and used in a different way. They shouldn't use walks to replace runs in their training, if that makes any sense, but they can certainly add walking and benefit from that overall.

Really, it's boils down to what you want to accomplish, and what you're using to get there. If you're really working towards running, more running is going to be better for that goal. If you just want to be more fit in general, then it doesn't matter how you do it, just that you do it.