Walking Anyone?

Five reasons to add walking to your running routine

Runners tend, for the most part, to share this view on walking: It is fine when conducted at church, the grocery store or after surgical procedures. Otherwise - nah.

Well, Runner's World editor Amby Burfoot has run about 100,000 miles in the last 35 years. He now uses walking as part of his training (heretofore referred to as R/W, as in run/walk). Here's why you should, too.

These are from the runners world.com newsletter:

1. You're more likely to stick to the program.

If you try running and come home exhausted, you might think, "This isn't for me," and instead plunk yourself on the couch with a jar of Cheez Whiz and a spoon. But if you break up the run with walking, it's more doable and more invigorating.

2. Here's interval training at its simplest:

Weekly or bi-weekly interval training - go hard, go slow, repeat - is essential for well-rounded workouts. R/W naturally has small segments of exertion.

Try running for four minutes, walking for one during your workout.

3. It's speed work at its most effective.

Amby Burfoot, Runner's World editor, likes to incorporate this workout into his run-4, walk-1 regimen: During the running segment, he jogs for one minute, runs hard for two, jogs for one, then walks a minute. Repeat eight times and you've done some considerable speed work.

4. You'll have fewer injuries:

Walking uses muscles in a slightly different way than running, so it should reduce overuse ailments, Amby says. During his walking segments, Burfoot's stride is deliberately slow and elongated.

5. You'll have more effective recovery days.

You shouldn't work out hard every day; you need days to let your body rejuvenate.

Walking forces you to slow down.