Walk to strengthen the muscles (2024)

Never underestimate the power of a good walk - and not just as a break in the middle. Taking a “clean” walk (no running at all) allows your body to make small adjustments that strengthen your feet, knees, and hips. Long, brisk walks can help increase your endurance. And walking as cross-training gives your joints and walking muscles a well-deserved break, which can reduce or eliminate the pain that running causes. Here's how (and when) you can add walking to your routine to become a fitter runner.

Note the shapeMost walkers find an upright position most natural and comfortable. Take short steps to avoid overstepping, as this can cause pain in your legs, feet and hips. Keep your feet low to the ground and walk lightly.

Go on a running dayWhen replacing a walk with a run, take the number of minutes you would have walked and double it. So for example, if you run for 30 minutes, run for 60 minutes. You don't have to complete the training in one go; you can split it into two parts, for example taking a walk in the morning and again in the evening.

Or go to the Cross-TrainWalking on non-running days is an effective way to burn fat and improve blood flow, which aids recovery. It's also a great way to break up your routine, prevent injury, and enjoy time with friends or family who might not be running (yet). On cross-training days, you run for 30 to 60 minutes straight or do five- to 10-minute segments throughout the day, depending on the time. Keep the pace fast, but relaxed.

Change terrainJust like with running, the more varied your running route, the better your training. If weather permits, run a few hills (or run the same hill a few times) or perform multiple repetitions of stairs in stadiums, campuses, or parks. If it's too cold or slippery outside, stairwells are good places to exercise. Perform several flights a day - several times a day if possible - to build leg strength.