The Benefits of Walking- Even If You’re a Runner!

The Benefits of Walking- Even If You’re a Runner!

 The next time you see a Physical Therapist don't be surprised if they suggest that you participate in a regular walking program. Most people have at least heard that walking helps your overall health but did you realize it helps with back pain or arthritis related joint pains of the hips and knees and can boost your immune function?

Some studies suggest that people who walk 20-30 minutes at least 5 days a week had 43% fewer sick days compared to those who did not. If they did get sick, it was for a shorter duration and their symptoms were milder.

During this time of limited socialization walking outdoors can be a saving grace for your mental and physical well-being. Generally, germs dissipate more quickly outdoors but that does not mean you can give up social distancing and other Covid-19 prevention measures. If you are running or walking by yourself and in an area where you are not encountering other people then masks may not be necessary. If you do expect to encounter others then a mask or "buff" may be necessary. A "buff" is a tube of fabric that runners often wear around their necks for extra warmth. This may be a bit more comfortable than the mask as it is stretchy and sweat wicking. 

Now let’s talk about the runners and how they may benefit from walking. Most runners love the exhilarating feeling and freedom that their running brings.  They get "high" or addicted on the euphoria experienced during long distance runs. This is secondary to the increase of endorphins or "feel good feelings" in the blood. However, uncomfortable overtraining due to excess running can bring on hip, low back, knee pain or ankle injuries. Most runners do not want to hear that they "shouldn’t run" and they should instead bike, swim or even just rest.   Walking is a great start to lessen the impact of running. Walking for the avid runner is good to improve one’s stride and be more aware how ground forces affect their body. Runners who walk are still working on the same musculature of running but without high-impact forces. Walking allows for one to focus on their form, something that commonly gets lost with long and tiring runs. Walking allows the runner to be more present in their body. They can concentrate on standing tall with good posture, engaging their core and glut muscles. 

Finally, if you do not currently exercise regular walking is a great way to start. Build up your walking time to 30 minutes by increasing the length of your walks. This may help you achieve your weight loss goals, strengthen your bones and muscles, and improve your mental outlook. Movement is a gift we can give ourselves every day. Always remember......"Motion is Lotion."

If you are interested in learning more about developing a safe fitness plan or need to have some "overuse" injuries evaluated, contact the physical therapists at The Centers For Advanced Orthopaedics- MMI Division. We have therapists dedicated to helping you live your best life. Our care is always centered around you and your needs. We also offer telemedicine appointments with our physicians and therapists getting you connected to your care team faster and easier than ever before. Visit mmidocs.com to schedule your appointment today!