Beginners: every running pace is a hard effort

Walking is their aerobic/easy pace & that will eventually turn into running as fitness improves

⭐️ 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

⭐️ 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

Athletes can use run/walk method

Building in walking recovery like 4:1 so athletes are able to run for longer without fatigue

Maybe walking up hills or through water stops

Ultra/Trail runners

Walking up the hills to keep effort aerobic

⭐️ 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

Walking between recovery intervals in a workout

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