I’m not sure how walking got such a bad rap from runners and endurance athletes, maybe it’s because they see it as a sign of weakness? In actuality, I think, taking walk breaks are not only beneficial, but will make you stronger in the long run (pun intended). Heck, even the Kiwi will skip a run for walk with me if he’s feeling run down or stressed. There is no shame or weakness in taking a break from pounding the pavement and listening to the body. Moving and walking are just what we were created for in the first place.
So today, lets glorify the walk break!
You see, the past few weeks, the pace of life has been RUSHED, busy but manageable. The Kiwi is back to heavy training before his next block of races, I’ve been subbing a lot at the gym because everyone is on vacation, lots of friends in town, and new opportunities have come about. Yes, this is a good thing. And it’s a good thing I have learned to REST between the RUSH. Walking and hiking instead of running.
- Walking between heavy teaching/training days allows the body to recover.
- Walking puts less stress on the adrenals. So if you are are SUPER stressed or working out intensely on other days, then walking just might be better than running.
- Walking let’s me be UNBUSY (hikes are amazing for that).
- Walking doesn’t deplete me of minerals (which I NEED MORE OF right now) by making sweating a crazy amount.
- Walking allows me time to visit with others (family walks, etc). Disconnect to reconnect.
- Walking allows the pace of life to feel UNRUSHED, even if it’s temporary.
-
Walking allows me to join my husband on trails. I walk, He runs. Plus I get a good view from walking behind him anyway.
Okay, so why all the talk about walking? walking the talk? LOL, sorry, had to go there.
My point is this. We live in world of extremes. Too rushed, too busy, too stressed, too much working out or too much sitting, and too much (or little) of a whole lot of other things. I know I have been guilty of many of those.
But moderately moving (the body).. listening (to the body)… and …responding (to the bodies needs), that should be encouraged and a natural INSTINCT.
And as a fitness trainer/instructor, I’m all about RELEARNING our body’s natural instincts. Do what makes you FEEL best, know when to rest, and know when to push. Emphasis on the KNOW!
[Tweet “Gloryifying the WALK break via @LCCotter #runchat #fitfluential #walk #recovery”]
Do you Allow WALK breaks (Physically or Mentally)?
Cheers,
LC
- Twitter-@LCCotter
- Instagram –LCCotter
- Pinterest–Â LCCotter
- Email-Â [email protected]
- Bloglovin-Cotter Crunch
- Feed burner –Subscribe Here
- Crazy Cotters (both our blogs combined)Â Facebook page.
Great post and so well timed. At least for me anyway. This past week, I was on vacation with my family. I don’t run often, but they do so I ran with them three days in a row. While running, I didn’t have any pain, but the entire afternoon of day 2, my leg hurt pretty good (and I mean good in a bad way). I couldn’t straighten it without pain. Day 3 I ran again, and despite having no pain while running, I stopped several times and walked. The walking actually hurt, but only because I believe it was actually stretching my leg back out. Anyway, my leg was fine for the rest of the day and even the next, and I attribute it to the walking breaks.
I used to be a die hard runner. I would run EVERy day at 4:30 am…..I loved it at first and then it began to become an unhealthy obsession. I would beat myself up for not running, was not improving at all, not changing it up and getting injured
After my hamstring injury , i really have not gone back. I may do a little run 1 time per week and it actually feels GOOD and I want to do it, not because I feel i have to
Instead, I am enjoying walking (with my dog), hiking, biking, etc. Things in nature that I enjoy and are not overly stressful on my body
During this time, i have become so much STRONGER. Physically – I am in so much less pain! My hamstring is finally recovering, and I FEEL GOOD (cant believe it!), I am becoming more flexible in yoga and my body is thanking me. Emotioonally it was something very difficult for me to let go. It was hard to accept that i was obsessive and it was becoming unhealthy for me. I am finally at peace with my decisions. Maybe I will run again some day, but for right now I am doing what FEELS GOOD for me 🙂
thank you for sharing this!
I totally get that! we need to listen to the body more.. it’s so smart. And know what to do to make us stronger! well said Diana
I’m pretty terrible at taking walk breaks. I’m more likely to add a walk to my daily run.
Lindsay,
Thank you for sharing your thoughts about this subject. I read it with interest because I face a little challenge. My training for first marathon plan calls for cross-training once a week. I read that swimming or bike riding were best cross-training options. I can do neither at this time. I am still debating whether walking could satisfy the cross-training requirement.
BTW, beautiful website and lots of useful info.
Mark
Walks are my favorite! I love just taking a bit of a break and enjoying some nature!
i like the idea of walking too esp between 2 heavy run or workout sessions.
Yes for walking! I do long speed walks several times a week. I lost almost all my 80 pounds just walking and eating well.
Walk breaks are amazing – specially when life is crazy! I have an older dog and she MAKES me take a reflective walk everyday, helps me put the day together!
In a funny coinky dink, our pastor was talking about his training for a triathlon in his younger days – he said that one time he was so tired he found himself walking instead of running and he posed the question “where in life do we find ourselves walking instead of running or running instead of walking?” I love life’s coinky dinks!
oh i so want to hear more from your pastor! awesome analogy!
We do “family walks” a lot. Sometimes that totally takes the place of a workout. Unfortunately it’s not usually because I need a break but because that’s the best I can do that day. 😉
i love that! you are such a good mama!
😆 Omg I’m sorry but I was all nodding my head to everything you said in this post and then I just lost it when you mentioned that walking gives you a better view 😆 I adore you.
And I completely agree that walking gets a bad rap when it really shouldn’t. I actually found my health improving al to when I gave up intense exercise and started walking more instead. It’s all about giving your body what it needs, whether that’s endorphins or rest.
some how i knew you’d know. we think similar, yes?
You are the one who got me to start enjoying walks, and I’m so grateful for it! It truly is relaxing and good for the mind and body. I used to think of walks as a “waste of time” because they didn’t get my heart pumping like a run or stretch me out like yoga, but now I love them! Thank you!
i’m so glad! just wish we lived in the same city so we could walk and reflect together!
Me too!! <3
I’ve always been in the run/walk camp and it has served me well I all races, regardless of the distance. I do think that some people will see it as a weakness and we will never be able to change their attitude, but I think at the end of the day everyone needs to be proud of their own accomplishments instead of comparing their race to someone else’s.
you are 10000% right friend. I love that. NO COMPARISON is key
I love walk breaks! I also love that you wrote a post about them. They do get a bad rep sometimes!
an ode to the walk! haha. We need a song now
i love this post. i can’t say I’m a great at taking a walk break but I feel like I’d be a lot more motivated to walk if I had a four legged fur-baby 😉 Hopefully I can adopt one soon and I can start taking some walk breaks!
you so need a furr friend! or just move here and walk with me!
So true. After a fairly traumatic 4 months (end of 14 year marriage, selling and moving house, becoming a single mum to 2 young kids) I’m finally learning to slow down and take walk breaks. Listen to my body. And know that having the break allow me to nurture and care for myself as well as to come back stronger with my training. But it is hard sometimes to allow ourselves to slow down when life is so busy and we place so many expectations on ourselves. But the rewards are so worth it.
so sorry for your recent months! hoping it’s for the best and you can get some rest friend. xxoo
I allow walk breaks and blog breaks and whatever kind of break I need. I don’t push my body to the extremes any more. I’m not healthy enough of that.
yes, same here friend
Such an interesting topic today – just last week my sister-in-law and I were talking about this during one of our runs that turned into a walk. We both have enough issues that it is hard for us to be OK with it but the 3 mile walk we ended our run with was actually REALLY nice!!!
I’ve been forcing myself to run without pushing to my max this year and the biggest benefit is that I have run more miles in 2014 after just 7 months than I did all of last year!!!
I actually used to hate walking, but recently have been doing more of it. I love that it is laid back and as you said, it is a great stress reliever! Plus, some days I just don’t feel like going for a run 😉 I’m actually heading out for a walk later this evening with the BF!
Ummmm I love this. Though I’m not a runner, I most definitely AM a walker! I hate when people hate on walking. It’s SO necessary and is a form of exercise (as long as you’re not walking slow as molasses).
Hello Lindsay,
I couldn’t agree more about walking or hiking! This is exactly what I’ve been doing the last year. Sure, runner’s don’t have to take THAT big of a break from running, but I honestly have been enjoying hiking just as much as running (and getting quite the same physical benefits from it). Also, I don’t have nearly as many injuries (in fact, none, in the past year) because I’m not pounding the pavement. And, my hikes are actually pretty intense (I run a little (down certain hills), but overall, it’s 80% just walk/hiking.
I think that other exercises (such as walking, swimming, hiking, weight-training, tennis, etc) has it’s been pretty undervalued, especially in a community of runners. Don’t get me wrong, I was/am a runner too, but it wasn’t until I decided to take a break from running to try something else where I realized the great benefits of “other” exercise. It has also helped me become a lot more balanced and moderate in the amount, distance, frequency and time I go. Basically, it’s a lot less obsessive.
I don’t have to look at or check splits, times, or anything like that. I don’t worry about an upcoming race (although training for races certainly have their benefits as they provide direction or motivation…so I’m not bashing races).
I’m simply saying that I personally took a good long hard look at why I was feeling 1.5 years ago “burned out” and admitted to that, and then took the action to change things for myself. I’m glad I did.
Anyways, great blog post!
~Amy
girl, you and I have lived similar lives then! I totally get that. Been there, done that.
Yes! I say embrace those walk breaks – really does give me a chance to re-connect on a whole different level! Great advice!
I LOVE walking again, now that I have little Lucy in my life. Walks with the dog, (when it’s not 100+ degrees out) are so good for my mind and body. I find them to be more of a mental break. 🙂
I LOVE walking. I especially love to walk with someone if I need a good talk. Talking and walking is best (haha :-)) !
I also love to walk the last few meters of a run. Calming down and just recover.
I love talking walk days! My body loves it and the movement is so perfect. We evolved to walk!
Yes yes yes. I’m in “the season of hustle” right now, and it seems like life is always rushed and busy. Sometimes that’s exhilarating, and sometimes it’s draining. This week I’ve been changing up my workouts and alternating low-key walk/yoga days with my heavy training (or crazy mental stress) days, and it’s made a world of a difference!
I think all human beings require walk breaks. Period. Full stop. Athletes or couch potatoes, 9 years old or 90. (0:
I’m totally on the walking train. I used to totally roll my eyes at walking. I was a RUNNER. Right? Not a walker. That was weak sauce. But now, after going through what I’ve been going through, walking is everything. Its what I do for exercise, but I don’t even push that. No “can’t come in till you hit 30 min” because then that totally defeats the purpose. I’m done when I’m done. And I love that I can take a walk when I first wake up and start my day on a calming note. Nothing stressful and harried to start my day.
When I talked to a nutritionist lately, she started talking about a “workout regimen” which in her eyes was “a 30 min walk 5 days a week.” I almost laughed because last year, I would’ve called her lazy (in my mind) and walked out (ran out?). Total shift in mindset now.
i so get that! trust me. and i need an update on you!
I’ve been taking walk breaks for the past couple of years as I feel I’ve needed them. It was hard at first because I feared running would slip away altogether, but so far that hasn’t happened. I love walking and hiking.
I love walking! Since burning out on running and now getting back into it, I’ve definitely been adding walk breaks when I need or want them – they feel good & help me feel refreshed during/afterwards. I love walking just for fun too – that’s one of the reasons I loved living in Boston – no need for a car because I could walk everywhere.
I cannot run due to knee issues (which is super frustrating!), but walking is the closest thing that I can get to it. I have learned to truly love walks, especially in gorgeous 75 degree weather (if only it were that temperature year round!).
I LOVE walking! This is a relatively new development in my “fitness life” And really it has only happened since I got the Jawbone. I have walked three half marathons (and I’m walking another in about a month), but I never really walked much before this summer. I get at least 20-30 min walks in 4-5 times a week, and also do a couple longer (45-60 min) walks weekly. It has gotten to the point that I’d rather walk to do my errands than drive, and I look for excuses to get outside and walk!
I don’t have a cute backside to watch as I walk, but I have developed quite an extensive podcast library to listen to. I wish I were better at paying attention to audiobooks though.
Spot on!
I “allowed” myself to go for a walk instead of training last week and I enjoyed it so much! And the stress release it gave me made me realise that it should be an active part of my routine! Exercising whist taking time for me! Win win!
Yes, yes, YES! I NEED those walk breaks – physically and mentally – otherwise I totally crash and burn. From a physical standpoint, I can’t wait until this weather cools off a bit so I can get outdoors for more walks. They’re some of my favorite moments of quality time with Cody and Hunter.
I went to walking 5 years ago and I would never look back. It helped my hormones, I actually lost more weight due to less stress and I wasn’t so tired and moody all the time from being fatigued. I also find it pretty therapeutic, which is awesome for people who are a bit high strung like myself:) Thanks for showcasing the overlooked powers of the everyday walk:)
We love walking! It’s calming, I think. Great way to disconnect during the weeknights, too. I also lvoe walking in between my runs. HIIT!!
I love walking breaks. They’re so relaxing and give me more relief than running does at times. Great post.
I was actually thinking about this today on my WALK with the baby!
YES!!!! Love that quote to toward the end! Life is crazy & like you, mine is getting crazier with my demos. I stand the whole time so I have been learning to cut back a bit on my gym cardio cause my bod feels it PLUS a bit of joint issues still. I am older so I really have to pay attention…
LOVE LOVE this post Lindsay!!!!
I also am doing more StepMill to help the knee tenderness I am feeling lately….
Love it! This mama’s been doing a lot of walking (and hiking!) lately. It’s so refreshing and therapeutic.
So here’s my thing with walking – I can’t walk the same path I usually run. It feels weird and sounds nuts, doesn’t? I think about it all the time if I try to just walk. I am so used to moving so much faster that passing the same stuff slower just makes me feel weird. Okay, I am officially insane. I don’t like to walk. I walk slow. Ask me to run? Sure. I can even go really fast. Ask me to walk a large shopping center? No thanks. Or, at the very least, please slow down because I will walk as slow as a snail.
I loveee taking walks. I don’t really when I’m at home, but when I’m in Portland we’ll often go for a walk in the afternoon/evenings. Typically it ends in getting a drink somewhere… but it’s still nice just to stretch our legs and be outside!
As you probably already know, for me it’s MENTALLY hard to slow down and take walk breaks, though I am aware of when I need the break now. I get very hard on myself with running goals and I’m working toward a balance of feeling like I’m pushing toward goals but also respecting my body. You have been a great influence in my thinking on this subject recently! A great role model 🙂
I really needed to read this (my knee has been feeling funny this past week). With marathon training, I have not been embracing enough rest and the walk break. I was away this weekend and that forced me to but now that I am back in my “routine” it’s go, go, go. You couldn’t be more right and I am constantly working on listening to my body. Thank you.
Walking is SO underrated!
This is a great post! Sometimes we all need to know and realize when our bodies need a break and there is NOTHING wrong with it!
I love walking! I walk to work every day. 🙂
So true. Luckily I have a bossy little westie that insists he get 4 walks a day, so I love the walk!
Funny b/c I started running using walk/run method but then somehow got to a point where I felt like a failure if I had to walk at all. But you know what, I have gladly re-accepted walk breaks this summer! And, I don’t go out on regular walks often, but if my sister comes over, we’ll take off meandering the ‘hood for a good 4-6 miles of awesome, relaxed sister time. It’s the best!
oh ya, I love walking. One of my favorite ways to get together with friends is “walk talks”. (:
Ya know what’s weird??
I can last longer running than I can hiking. I HATE walking long distances, my muscles are somehow just not there!
But, when it comes to walking during a workout–I LOVE to walk. It’s the best invention ever to make your run less painful and more enjoyable. Good for you for writing such a great post!
Such a good reminder! I have such a hard time slowing down, but it’s so important. I think summer is the perfect time to walk more, since running feels extra hard in the heat and humidity!
yes, my exact thought!
Great post and question to ask yourself- are you pushing for you or for others? I do allow walk breaks but sometimes am tough on myself to just keep going. Sure, we need to push through barriers but sometimes we need to let our body move the way it wants and needs.
yes yes! it’s the question we must focus on and then let the body answer
YES! We take our mental and physical walk breaks!!! I feel like training for this marathon is teaching me A LOT about training clients too! I’ve taken my fitness to another level of difficulty which is actually teaching me what it feels like for individuals that are new to exercising. Tony and I have started to include walking in our longer runs as part of our training. It gives us a chance to regroup, catch our breath and recuperate a bit before we take off again. Also, we get to chat to check in with each other, which is really nice.
Love this! Walking is so beneficial and most people play it down for whatever reason. I started my healthy living lifestyle by just walking and I’m so happy I did.
I run, but I walk, too. Taking a walk with my husband and our dog is fun for all of us.
Love it! Walking is one of my favorite forms of exercise. I skip runs to walk with my mom often. It’s definitely underrated in the fitness community- sometimes I’m more sore from a long walk than a long run but it’s also my favorite form of active recovery.
I love this for so many reasons! Especially because walking is my main form of exercise right now. While I’m healing my gut & my hormones, my doctor wants me to take it easy….walking almost every night, then yoga a few times a week. What I love the most about walking is how much I enjoy it….I have the time to talk with Gary & to enjoy everything around us!
I used to do so much more walking pre-kids and I loved it! These days I workout and jump into mom mode… but I am currently done running and doing a lot more walking until baby gets here. It’s been the perfect way to slow down, notice more about the neighborhoods around us, have time to really think/ pray/ process life. Great post!
i’m on the longest walking break of my life right now. walking is my only fitness. and you know what? I LOVE IT!
Amen! I am a huge fan of walking and think it is under-emphasized in the running community, yet it benefits so many runners!
Yes, on both counts! Sometimes body and brain need to just slow down and enjoy the scenery.
You know what? When I was injured, walks were my salvation. They got me outside and gave me a mental recharge. I still take long dog walks with my neighbors every day and I love that time. There’s no shame in walking!
I love going for walks! I never do though except now that I have time in the summer. My mom and I try to get 1 or 2 walks in every week, and it’s just a nice way to spend time together too!
I definitely take a walk break after the hard part of my workout, before I cool down. I actually love the feeling of my heart pounding in my chest, the sweat running down my face, and my body is in such a rush. It is a great time for reflection too, you are right, walking has been given a bad rap, good job for trying to change it 🙂
Ooh I love this! And yes, I think walking is a fabulous way to recover and force yourself to slow down. To be honest, I need to do it more. In fact, it’s supposed to rain today but if it isn’t pouring after work, I just might go for one!
LOVE this! I’ve been feeling kind of rushed/frazzled lately and walking definitely calms me down! It’s been so hot here that I haven’t wanted to go for our nightly walks and I feel like that ends up leaving me kind of crazy at the end of the day haha
I really am the walker who wonders if she should take RUN BREAKS!!!
(I dont :-))
maybe a few sprints here or there with the charming, but that’s it. right?
BRILLIANT and 100% correct. It has taken me a while to wrap my head around the walking but now I embrace it.
I LOVE taking walk breaks from life. Hard to enjoy in the Florida heat, but I can’t wait for after dinner walk breaks in the Fall.
As far as walking goes, especially during my runs, I see it as quite a beneficial thing. I am not one to scrutinize over run times (I could care less how long it takes me to run), but my run times are better when I give myself some walking/rest breaks…giving the body what it needs to recharge and push on, makes total sense!
Happy walking 🙂
“But moderately moving (the body).. listening (to the body)… and …responding (to the bodies needs), that should be encouraged and a natural INSTINCT.” <—- This is why I love you and your blog! Keeping it real. Walking is legit an amazing exercise that we all forget! I probably walk 30-60 minutes daily, solely on my two commutes to work and that definitely adds up!
Oh my goodness this is the PERFECT post for me today! I was just thinking last night about how I wanted to walk for 45-60 minutes today rather than running but didn’t think it would really benefit me (I totally see the error of my ways…ridiclious thought, I know!).
I take walk breaks during my running and they really do help me mentally/physically get through a run. No shame in a walk break!
Karen @karenlovestorun
Ahh I LOVE this post friend. I agree with you about walking, it HAS gotten a bad rap somehow, at least from the runner brain! Yet, it is SO good for you and works your body differently, AND lets your mind wander and settle so much differently than running does. At least for me, it does. I am looking forward to some additional walks during our next ‘lakation’ this weekend for sure. xoxo.
Ever since I moved to Sydney, I definitely focus now on walking as a workout- I walk so much more than in Melbourne and it reflects it- after so long underestimating it as everyday life!