Since my husband’s heart attack, he has taken over the daily chore of walking Annie, our Labrador Retriever, in the morning.  It’s great discipline for him and a necessity for Annie, but I have really noticed the difference in my running since I eliminated this daily 2-mile hilly jaunt from my own routine.  In fact, I’m thinking about adding walking back into my daily workouts simply for training purposes.

Earlier this year I posted “Walk to Run” – a guide to starting a running program.  This approach is pretty straightforward and popular and is commonly used by a lot of runners when they first get started.

But I think walking has received a bum rap from a lot of runners.  A lot of my running friends wouldn’t be caught dead walking and there is this funny kind of perception that walking is for wimps.  I think that’s totally wrong.

Walking holds a tremendous number of benefits including:

Weight loss and maintenance.
Support of mental functioning.
Reduction in depression and anxiety.
Improved immune system functioning.
Reduction of PMS symptoms.
Improvement in sleep patterns.
Staves off/reduces the symptoms of diabetes by improving the body’s use of insulin.
Reduction in the risk of heart disease and stroke.
Reduction in osteoporosis…

The list goes on and on.  So whether you’re a runner supplementing your workouts with running, or someone who wants to start with a fitness program that’s not quite as intense as running, walking is a great activity.

Getting started on a walking program is pretty much the same as with running.  Get yourself a good pair of walking shoes (no you can’t just use your running or street shoes), and a heart rate monitor. Optional: maybe an iPod and an Ironman watch. No other special equipment is required (Lab is also optional).

Try this workout schedule if you’re getting started, have a base fitness level, and no serious health issues that prevent you from exercising:

Monday: Rest

Tuesday Repeats: Warm up at an easy pace for 10 minutes, then walk as fast as you can for 30 seconds (two city blocks in most cities). After 30 seconds, walk an easy pace for 2 minutes. Repeat the 30/2 routine 8 – 10 times, then cool down with a 10-minute easy pace walk.

Wednesday Recovery:  Do an easy 3-mile walk at a pace at which you can still easily have a conversation, but are breathing harder than normal, 65-70% of your max heart rate.

Thursday Speed: Walk at an easy pace for 10 minutes to warm up.  Then, walk fast for 8 minutes at a pace that makes it difficult for you to carry on a conversation, 85-92% of your max heart rate.  After 8 minutes, do an easy pace for 2 minutes. Repeat this 3 – 4 times. Then, walk at an easy pace for 10 minutes to cool down.

Friday Recovery: Do an easy 3 mile walk at a pace at which you are slightly breathless, 65-70% of your max heart rate, and it is harder than normal to carry on a conversation.

Saturday Tempo: Warm up for 10 minutes at an easy pace, then walk 20-30 minutes at a rate that leaves you breathless when attempting to carry on a conversation, about 85% of your max heart rate. Cool down with 10 minutes easy pace.

Sunday Distance: Walk 5-7 miles at a moderate pace, (a pace at which you can carry on a conversation fairly comfortably- about 75% of your max heart rate.)

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Tags: walking, fitness walking, walk workout, workouts, cross-training

I actually have decided to take back the dog walking routing from my husband. Number one: I miss bonding with Annie in the morning - but also I really am missing that walking time. It keeps me limber, calm and prepares my body to run. Oh and BTW, I have notices some small weight gain since I stopped - guess that 6-7 miles a week really makes a difference! Posted by: bmoore on Jul 08, 2008 at 07:14 AM

Hey thanks for the week breakdown, that is very helpful. I do walk a lot, but hadn't thought of incorporating it into my routine. I swear I don't have enough time for everything, everyday. How do you fit all of this in BMoore? Posted by: Karen on Jul 07, 2008 at 05:47 PM

Yes, walking works wonders. I got my mother walking daily...she is older and way out of shape along with bad knees, so this was the quickest and least painful way to get her active again. She added swimming and is now addicted to both. I walk as often as possible...hey, if gas prices continue the direction their headed everyone will be walking!! Posted by: KDface on Jul 07, 2008 at 04:39 PM

Dang it...today is Monday! Ok, I will rest today and begin tomorrow. I do incorporate walking already, but being in a routine, I'm sure, would be more beneficial than sporadic jaunts. Thanks again B.! Posted by: Betty on Jul 07, 2008 at 01:12 PM