Boost Your Running By Adding More Steps to Your Week

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Last spring, superrunner Ian Sharman injured his calf muscle and was unable to run for a month. But he can still walk. This has resulted in him running 60 to 70 miles a week at a pacer pace. He even ran the Los Angeles full marathon. The following year, just a month after he returned to sports, he completed the marathon and entered the race in an astonishing 2:21.

The shaman attributes his success to walking, which he still uses to supplement his running (even though he's not injured). He encouraged other runners to embrace the slower pace and its benefits. "Walking provides an amazing stimulus that can make you healthier and less prone to injury," he says.

Increase physical activity without risk.

One of the most obvious reasons to increase walking in your daily life is active recovery. "It's a low-impact way of helping muscle rebuild," says Sharman. "It keeps you moving and helps you recover from high-intensity exercise that wears down your body. Plus, walking can help you burn some extra calories and keep you in better shape overall." Walking also helps build flexibility sex and strength while enhancing proper exercise patterns, especially as you age. It's a good idea to add some recovery time to your training program.

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Keep things simple.

For some people, walking may be a better primary activity than running—at least initially. If you're recovering from an injury or are relatively new to the sport, you may benefit from relaxing at a slower pace. "Walking helps create a sustainable foundation for running and acclimate your legs to the movement without risk," says Sharman. "It's obviously low-intensity, but useful in any training phase."

In fact, lower intensities may be beneficial. Research on endurance athletes has shown that if you want to improve endurance, one of the most effective training methods is to keep 80% of your exercise time below your aerobic threshold or at the low end of your aerobic zone. For many people, it is easier to stay in this area by strenuous walking than by trying to jog. Also, it's easier, and it helps athletes log more miles, which in turn adds more net calorie burn. Standing on your feet for extended periods of time while walking strengthens your muscles and joints, allowing you to run easier and longer on the road. Not to mention, according to Sharman, in the early stages of training, walking slowly can be more fun than running for a few miles.

Keep going.

Another reason to take walking seriously is that it prevents you from sitting. No matter how hard you exercise in a short period of time (or how seriously you take the term "weekend warrior"), research shows that prolonged sitting can lead to negative health effects. Not only does sitting for a long time shorten lifespan, physical therapists like "The Runner's Anatomy" author Jay DeCharlie report that sitting can lead to stiffness and strength imbalances that reduce running stride by impairing hip extension. effectiveness.

The best way is to do regular activities throughout the day. Walking is much easier than changing clothes and running. Sharman also noted that walking is a great group activity. "I would go for a walk with my wife, which gave me extra training without taking up family time," he said.

Set a goal.

The shaman's general rule is simple: "Go as far as you can." However, he agrees that having a goal helps set priorities. He recommends adding about a quarter of your running time to your daily walking. For example, for an athlete who runs 30 to 40 miles per week, another 10 miles is ideal.

"The real limit is time," he said, noting that you can't overtrain just because few people can spend a lot of time doing extra walking in a day.

Wearing a BP doctor watch makes it easy to set running and walking goals. When exercising, you can set a certain number of active minutes in the aerobic exercise area and peak area, and then ensure your total mileage and steps per day. Achieving two goals a day is satisfying and makes you a stronger and better runner.lenovo smart clock 2 watch videos

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"There's only so much running you can do, but you can add more exercise to your routine and benefit from it," says Sharman. "That's where low-impact walking comes in. It doesn't damage muscle fibers as much, and it allows you to recover and train in a sustainable way."