Let’s talk about walking. Not as a separate activity, but as an integral part of your running journey. If you’re anything like I was when I first started, the idea of walking during a run might feel like admitting defeat. I get it. There’s this weird, unspoken rule that “real” runners don’t walk. But honestly? That’s a load of bull.
When I first laced up my shoes, I had no clue about structured training plans, Couch to 5Ks, or any of that. My approach was gloriously unstructured: run until I couldn’t, walk, run again, walk. The intervals were all over the place, but guess what? I was unknowingly doing fartlek training! More importantly, I was building endurance and enjoying myself.
Here’s the thing: those walk breaks were essential. Without them, I seriously doubt I would have ever made it to 10k, let alone stuck with running at all.
Why the Shame?
So, why does walking during a run carry this stigma? It’s as if you’re suddenly demoted from “runner” to… well, something less. That kind of thinking needs to stop. Walking is not a sign of weakness; it’s a strategic tool.
The Power of the Walk Break
Think of walk breaks as mini-recoveries. They allow your heart rate to drop, your muscles to catch a breath, and your mind to reset. This means:
- You can run further: By strategically inserting walk breaks, you can extend your overall distance without burning out.
- You can run faster: Those mini-recoveries allow you to push harder during your running intervals.
- You can prevent injuries: Walk breaks give your body a chance to recover, reducing the risk of overuse injuries.
- You can enjoy your runs more: Let’s face it, running should be enjoyable! Walk breaks can help you manage fatigue and keep your runs fun.
Embracing Walk Breaks in Perimenopause (and Beyond!)
Now, as I navigate the joys of perimenopause, I’m fully embracing walk breaks. My body needs them, and I’m not ashamed to give it what it needs. Hormonal fluctuations can impact energy levels, and walk breaks allow me to adapt and continue running without pushing myself to exhaustion.
Whether you’re a beginner, a seasoned marathoner, or somewhere in between, walk breaks can benefit you.
How to Incorporate Walk Breaks:
- Start with intervals: Try running for a set time or distance, then walking for a shorter period. For example, run for 3 minutes, walk for 1 minute.
- Listen to your body: Adjust your walk breaks based on how you feel. Don’t be afraid to walk more if you need to.
- Use them strategically: If you’re tackling a challenging hill or a long run, plan walk breaks in advance.
- Don’t over think it: Walking is a natural and normal part of running.
The Takeaway
Forget the shame. Embrace the walk! It’s a powerful tool that can help you run further, faster, and more enjoyably. So, next time you feel the need to walk, don’t fight it. Listen to your body, take that break, and keep moving forward. You’re still a runner, and a smart one at that.