The returning runner

Act 20 – Walk before you run (and after…)

Whether you are just getting into running or returning after a long injury, walking is a great way to gradually build up to running. Walking involves less impact than running and gradually builds up the muscles while at the same time burning calories to help with dropping any excess weight – a double positive! So, building up with walking or a mix of walking and running is an excellent way to get back into it.

If you are well on your way with running, you still should consider walking as part of your warm up and cool down routine. Walking can help to stretch and warm-up the body prior to running and also helps to remove lactic acid after a hard workout. When I was in high school (before cars existed – ok, not quite), I walked 2 miles each way to school with a track or cross country workout in-between. I really think that walking was a huge help as part of my routine.

Another great aspect of running is that it can prepare the body for some great hikes! Even if you are in strong running shape, working in the extra weight associated with backpacking as well as the altitude can further enhance the benefits of walking. Also, a great time to enjoy some camaraderie with friends (and if you are a little nuts, you might sneak in a run while on a backpack…).

Photo: Humberto Hernandez, Jesse Carlson, Mark Gookin, and Mike Alger on a slightly damp Grand Canyon corridor adventure.