Building endurance without the impact
If you've been injured while running, walking can be the ideal alternative, it gets you outside and moving while building endurance. Experts note that walking is a low-impact exercise offering many of the same benefits as running, without the high impact. It strengthens the quadriceps and hamstrings while protecting the knees and hips, making it an ideal option for people at any fitness level.
To get the most out of your walks, gradually increase your pace and distance each week. Adding weights, dumbbells, ankle-and-wrist weights, or simply carrying something heavy, can boost intensity and calorie burn.
Giving your joints a break
According to Reda Elmardi, R.D., C.S.C.S., a registered dietitian and founder of the Gym Goat wellness site, walking is a great way to care for your joints and keep your muscles strong when you're injured or building endurance. It puts less strain on the legs, knees, hips, and spine than running, and increases blood flow to cartilage, which lubricates joints and makes them more flexible and stronger.
That matters especially for osteoarthritis, or wear and tear on the joints, which walking can help reduce, particularly for people with knee osteoarthritis, a leading cause of disability in the United States. Walking is low-impact and safe enough to do every day without becoming fatigued or overtrained, though Elmardi still recommends setting aside dedicated rest days for recovery.
Getting back into training after an injury
Running injuries are common, but they don't have to keep you sidelined. The key is taking time to rest and recover so you can safely resume your routine. Walking is an effective way to strengthen muscles and joints, and this gentle form of exercise works at any fitness level, from beginners to ultra-runners.
Walking can also help prevent future injuries, for example, if you're dealing with ankle or knee pain, it may relieve tension and lower your risk of re-injury. If you're unsure how to walk properly, ask your physical therapist for tips; they have the expertise to help you return to running safely, without risking re-injury.
Using walking to build strength
Walking is also an excellent way to build strength and stay injury-free. Runners who can no longer run due to injury can choose to walk instead, reducing the impact on their joints, an effective cross-training alternative suitable for every level, from beginners to elites.
Start with short walks, then gradually increase the time and intensity as you get comfortable. Adding hill walking, finding a route with hills, or doing hill repeats, builds endurance and strength. Walking poles, weighted vests, or a foam roller for added resistance can help tone your legs further.
Ready to start your journey towards better health and fitness? Contact us today to schedule an appointment with our team of specialists at Tribeca Physical Therapy.