Is Walking Good Cross Training For Running

Walking can be a great form of cross training for runners. As someone who has been a dedicated runner for years, I have discovered the benefits of incorporating walking into my training routine. Not only does walking provide a break from the high-impact nature of running, but it also offers a range of physical and mental advantages that can enhance overall performance.

The Physical Benefits of Walking for Runners

One of the main benefits of walking as a cross-training activity for runners is the low impact it has on the joints. Running puts a significant amount of stress on our muscles and joints due to the repetitive impact with each step. By incorporating walking into our training routine, we can give our bodies a break from this constant pounding and reduce the risk of overuse injuries.

Walking also helps to strengthen muscles that are not typically targeted during running. It engages the muscles in the hips, glutes, and lower back, which are essential for maintaining good running form and preventing imbalances. Strengthening these muscles can improve running efficiency and reduce the risk of injuries caused by muscular imbalances.

Additionally, walking can be used as a form of active recovery. After a long and intense run, going for a leisurely walk can help to promote blood circulation, flush out metabolic waste products, and speed up the recovery process. It allows the muscles to relax and recover while still staying active.

The Mental Benefits of Walking for Runners

While the physical benefits of walking are undeniable, the mental benefits should not be overlooked. Walking provides an opportunity to slow down and enjoy the surroundings. As runners, we often get caught up in the numbers, pace, and performance. Taking the time to walk allows us to connect with nature, clear our minds, and simply enjoy the act of movement without any pressure.

Walking can also be a great way to explore new routes and break the monotony of running the same paths every day. It offers a chance to discover new neighborhoods, trails, and scenic spots that we may have overlooked while running. This sense of exploration can reignite our passion for running and make our training more enjoyable.

How to Incorporate Walking into Your Running Routine

Now that we understand the benefits of walking as cross training, let’s discuss how to incorporate it into our running routine. It’s essential to find a balance between walking and running to avoid overdoing it or neglecting our running workouts.

One approach is to designate specific days or times for walking. For example, you could schedule a walk on your rest days or incorporate short walks after your easy runs. Gradually increase the duration and intensity of your walks as you feel more comfortable.

Another strategy is to mix walking and running within the same workout. This can be done through interval training, where you alternate between walking and running intervals. For instance, you could walk for a set period, such as 1 minute, and then run for a set period, such as 3 minutes. Repeat this cycle for the duration of your workout.

Remember, the goal is to complement your running training, not replace it entirely. Walking should be seen as a supplementary activity that supports your running goals and helps you become a stronger and more well-rounded runner.


As a runner, I highly recommend incorporating walking into your training routine. Not only does it provide physical benefits such as low-impact exercise and muscle strengthening, but it also offers mental benefits like relaxation and exploration. Find the right balance between walking and running, and you’ll discover the positive impact it can have on your overall running performance. So, lace up your shoes and hit the pavement for a walk that will enhance your running journey!