Ever thought of alternating between running and walking?
Running is great. Walking is great. But when you can do both? You’ve got a powerful one-two punch!
In fact, alternating between running and walking is a workout program that, if carefully implemented, can elevate your fitness to a top-notch level.
Alternating running and walking is a strategy that has been used for decades by runners to train for long-distance marathons.
The only exception being- they mostly use terrains to train. Beginners can also use it, people back to exercises after a while and the old age due to its undeniable benefits.
This article sheds light on the incredible benefits of alternating between running and walking.
BENEFITS OF ALTERNATING BETWEEN RUNNING AND WALKING
1. INCREASE CALORIES BURNED IN THE BODY
Both running and walking help shed the extra pounds in your body.
For example, according to Harvard Medical Health, running for 30 minutes burns 298 calories for someone weighing 155lbs.
On the other hand, brisk walking burns around 100-300 calories with the same accorded time.
Therefore, alternating between running and walking helps you burn the excess calories present in your body. This releases fat stored and convert it into fuel for the body to use as energy.
2. REDUCES YOUR CHANCES OF GETTING INJURIES
Michelle Stanten, an ACE certified fitness instructor, reports that mixing running and walking breaks up the pounding on your joint area while working out.
If you experience pain or discomfort during running, shifting to a walk is the best alternative to take.
This is because walking prevents your muscles from the excess shock and overwork caused by running, which may result in injury in your joints and knees.
If you are returning to running after a long injury, alternating between running and walking will prevent you from incurring a second or third injury.
3. IMPROVES YOUR RUNNING PERFORMANCE
A 2016 study notes that a run-walk method improves the speed and performance of an average marathon runner.
Gradually increasing your interval speeds increases your anaerobic workout, helping you realize improved overall speed.
A walk-run strategy also enables your body to adjust to the accumulated lactic acid that builds up when exercising. This sustains your running for a long time.
4. REDUCES FATIGUE AFTER WORKOUT
Alternating between running and walking reduces your body from the wearing and tearing caused by most workouts.
Running continuously overuses major muscles in your body, leading to fatigue, aches, and pains. Therefore, mixing your running with walking reduces the discomfort caused by the heavy impact of running.
This is because walk breaks put your lungs and muscles at rest by allowing your body to have recovery periods.
The aftermath of this is, you’ll accumulate less stress because of the breaks you took in between running hence less fatigue.
5. GOOD FOR OLD AGE
When you are old, you can’t manage to maintain a consistent running speed for a period of time.
This is because your joints are not as steady as before.
Incorporating walks between runs will allow you to achieve your fitness levels while putting less pressure on your joints. Your mobility improves because your joints can adjust to different forms of exercise at ago.
Also, alternating between running and walking improves stability and coordination in old age by reducing your falling likelihood.
According to American Medical Association, aged adults with the habit of walking and running in their youthful years proved to be more mobile and independent in their old age.
6. HELPS YOU LIVE A LONGER LIFE
Both running and walking are cardio exercises that have been scientifically proven to add more years to your life.
According to a study published at Mayo clinic, people who brisk walk had longer life expectancies. Based on Harvard Medical School, when you run frequently, your chances of dying from heart attacks and strokes is reduced by 45%.
So, imagine how many years the run-walk method can add to your life if you follow it effectively.
7. GREAT TEST FOR ENDURANCE
Wondering why athletes walk when climbing hills and run when descending from the hills?
Taking breaks by walking makes long runs to be more manageable. Walking also helps to regulate your body temperatures while preserving energy for the long run.
Walking helps assist in running by strengthening your feet, legs and increase lung capacity.
8. IMPROVES YOUR MOOD
Alternating running and walking are both cardiovascular forms of exercise that have been proven to improve your moods.
According to this study, running or walking reduces the risk of getting depressed by releasing endorphins, chemicals responsible for fighting natural pain and stress, thus improving your mood.
According to research, running and walking for 30 minutes can completely elevate your mood to do anything.
9. HELPS MANAGE STRESS
You may encounter different forms of stress from school, work, family, and surroundings. The best way to overcome such is to engage in workouts such as running and walking.
Running and walking increase the number of chemicals in the body called norepinephrine, responsible for moderating your brain’s stress response.
These two workouts give you ample time to deliberate over your life issues while acting as a distraction.
10. IMPROVES SLEEP
According to Fred Hutchinson Cancer Research Center, women who participate in daily walks fall asleep easily than those who don’t.
Running has also been linked to better sleep, better mood, and good health. Therefore, alternating between running and walking days will improve your sleep daily.
11.BUILDS STRENGTH
Walking builds strength of the muscles in your quads, calves, and hamstrings, which are engaged while running. It does this without giving your body injuries.
Muscles in your legs work together to provide balance and coordination of the body when walking.
12. IMPROVED CARDIOVASCULAR FITNESS
When alternating between running and walking, the organ involved mostly is your heart. Running and walking increase your heart capacity to pump more blood into the muscles when working out.
Consequently, you will be at a lower risk of getting heart diseases, which has been proved to be the number one cause of death in the U.S.
CAN YOU WALK OR RUN EVERY DAY?
It’s not bad to do daily what you enjoy doing. Some people can run or walk every day out of pure dedication.
However, if you want to enjoy the benefits of running, it’s wise to take a rest on some days to let your body cool down and recover. If you run every day, chances are you’ll get burnt out.
If you give your body enough time to rest, your body will get the opportunity to respond to different stimuli making you stronger the next time you exercise.
Running daily also puts too much pressure on your knees, making you susceptible to injuries.
On the other hand, walking puts less pressure on your joints at the same time helping you burn more calories. Therefore, you can walk every day as it is safe and at the same time beneficial.
AT WHAT SPEED DOES WALKING BEOME RUNNING
Any walking speed beyond 5 mph transitions to running.
However, different running speeds are based on each individual and their fitness level. Some people run at a slower speed of less than 5mph, while others run above that speed.
Therefore, adjust to the running speed that matches your heart rate.
CONCLUSION
A long run can be mentally tiring. Therefore, alternating between running and walking will not only help you stay focused and motivated but will also improve your overall fitness levels.
Your workout will be much doable and easier if you alternate between these two exercises.
Therefore, incorporate running and walking into your daily life to enjoy the undeniable benefits they offer to your body.
