Does Walking Help Running

As someone who has been an avid runner for many years, I can confidently say that walking has been an integral part of my training routine. In fact, I firmly believe that walking not only helps improve my running performance but also plays a crucial role in preventing injuries. So, let’s dive deep into the question: does walking help running?

The Benefits of Walking for Runners

One of the key benefits of walking for runners is the way it helps to build endurance. By incorporating regular walks into your training program, you can increase your cardiovascular fitness and stamina, which directly translates to improved running performance. Walking allows you to clock in more mileage without putting excessive strain on your joints and muscles.

Moreover, walking helps to improve your overall fitness level. When you walk, you engage many of the same muscles used in running, such as your calves, quads, and hamstrings. This helps to strengthen these muscles, making you a more efficient runner. Additionally, walking can help improve your posture and form, which are crucial for maintaining proper running mechanics.

Walking as Active Recovery

Another important aspect of walking is its role in active recovery. After a tough running workout or race, it’s essential to allow your body to recover and repair. Walking serves as a low-impact activity that promotes blood circulation and aids in flushing out metabolic waste products from your muscles. It helps to speed up the recovery process and reduce muscle soreness, allowing you to bounce back quicker for your next run.

Not only does walking aid in physical recovery, but it also provides mental benefits. Walking can be a great way to unwind and clear your mind after a challenging run. It gives you the opportunity to enjoy nature, listen to music or podcasts, and reflect on your running goals. This mental break can be rejuvenating and help you stay motivated and focused on your running journey.

Incorporating Walking into Your Training

Now that we understand the benefits of walking for runners, let’s explore how to incorporate walking into your training routine effectively. One popular approach is the run-walk method. This involves alternating between running and walking intervals during your workouts. For example, you can start with a two-minute run followed by a one-minute walk, and repeat this pattern throughout your training session. This method allows you to gradually build your running endurance while still benefiting from the advantages of walking.

Additionally, consider adding dedicated walking sessions to your weekly training plan. These walks can serve as active recovery days or cross-training days, providing a break from high-impact running. Aim for brisk walks of 30-60 minutes, ensuring that you maintain good posture and engage your core muscles.


From personal experience, I can confidently say that walking indeed helps running. It’s not only a fantastic way to build endurance and improve overall fitness, but it also serves as a valuable tool for active recovery. By incorporating regular walks into your training routine and exploring the run-walk method, you can enhance your running performance while minimizing the risk of injuries. So, lace up your shoes, hit the pavement, and let walking take your running to new heights!