Summary: <p><a href="www.run4prs.com" target="_blank" rel="noopener noreferer">www.run4prs.com</a> Today we are going to talk about walking & how it fits in with run training. Some people are run/walkers and other people have to start with walking on their easy days. We are going to talk about how walking can fit in with EVERYONE'S training even if you are elite.</p> <ol> <li> <p>Beginners: every running pace is a hard effort</p> </li> <ol> <li> <p>Walking is their aerobic/easy pace & that will eventually turn into running as fitness improves</p> </li> <li> <p>⭐️ WALKING IMPROVES ENDURANCE: Walking will add to your aerobic base! Any time you’re increasing your heart rate for an extended period of time, you’re adding to your aerobic endurance which will improve your running overall</p> </li> <li> <p>⭐️ WALKING CAN HELP KEEP YOUR RUN IN THE AEROBIC ZONE: You may need to walk to keep your easy days easy! Many athletes prefer the run/walk method (run for 5 minutes, walk for 1 minute or some variation of that). It may help some athletes keep their heart rate down in the appropriate aerobic zone</p> </li> </ol> <li> <p>Athletes can use run/walk method</p> </li> <ol> <li> <p>Building in walking recovery like 4:1 so athletes are able to run for longer without fatigue</p> </li> <li> <p>Maybe walking up hills or through water stops</p> </li> </ol> <li> <p>Ultra/Trail runners</p> </li> <ol> <li> <p>Walking up the hills to keep effort aerobic</p> </li> <li> <p>⭐️ WALKING WORKS MUSCLES IN A DIFFERENT WAY: Walking utilizes muscles a bit differently than running which can make you into a better all-around athlete & runner</p> </li> </ol> <li> <p>Walking between recovery intervals in a workout</p> </li> <li> <p>Walking for recovery! WALKING AIDS IN RECOVERY: Walking helps increase blood flow to sore muscles from running. Going on walks before and after runs or on cross training/rest days is beneficial to promote blood flow and jumpstart your recovery from running</p> </li> </ol>
