Is Walking Good For Running

Walking is often seen as a leisurely activity, something we do to relax or get from one place to another. But did you know that walking can actually be beneficial for running? As a runner myself, I can attest to the fact that incorporating walking into my training routine has had a positive impact on my running performance. Let’s explore why walking is good for running and how you can incorporate it into your own training regimen.

The Benefits of Walking for Runners

1. Injury prevention: Walking is a low-impact activity that helps to strengthen the muscles and ligaments in your lower body. By incorporating regular walks into your routine, you can reduce the risk of common running injuries, such as shin splints or stress fractures. It also allows your body to recover from the high-impact stress of running, giving your joints a break while still maintaining your cardiovascular fitness.

2. Building endurance: Walking is a great way to build endurance gradually. By starting with shorter walks and gradually increasing the duration and intensity, you can improve your cardiovascular fitness without putting excessive strain on your body. This can ultimately help you run longer distances without feeling as fatigued.

3. Active recovery: After a challenging run or a race, a leisurely walk can aid in the recovery process. Walking helps to flush out lactic acid build-up in the muscles, reducing soreness and stiffness. It also promotes blood flow to the muscles, delivering oxygen and nutrients that are vital for repair and recovery.

Incorporating Walking into Your Running Routine

Now that we’ve established the benefits of walking for runners, let’s discuss how you can incorporate it into your training routine.

1. Warm-up and cool-down: Begin each running session with a brisk walk to warm up your muscles and prepare them for the upcoming activity. Similarly, end your run with a cool-down walk to gradually bring your heart rate down and aid in the recovery process.

2. Recovery days: Instead of taking complete rest days, consider scheduling active recovery days where you replace your usual run with a long walk. This will give your body a chance to recover while still staying active and maintaining your fitness level.

3. Intervals: Another way to incorporate walking into your running routine is by incorporating walking intervals. For example, you can alternate between running and walking for set periods of time or distances. This can help you gradually increase your running endurance while still giving your body breaks to recover.

4. Cross-training: Walking can also be considered a form of cross-training for runners. On days when you’re not running, you can engage in brisk walks or even hiking to improve your cardiovascular fitness and strengthen different muscle groups.

My Personal Experience

As someone who loves running, I was initially skeptical about the benefits of walking for my training. However, after incorporating regular walks into my routine, I have noticed a significant improvement in my overall performance. Not only have I been able to prevent injuries, but I have also been able to increase my running endurance and recover faster after challenging runs.

Walking has become an integral part of my training routine, and I highly recommend it to fellow runners. It not only allows me to enjoy the outdoors and take in the scenery, but it also provides me with an opportunity to give my body the rest it needs while still staying active.


Walking is indeed good for running. It offers various benefits such as injury prevention, endurance building, and active recovery. By incorporating walking into your running routine, you can enhance your overall performance and stay injury-free. So lace up your shoes, head out for a walk, and experience the positive impact it can have on your running journey.