5 Benefits of Alternating Between Running and Walking

5 Benefits of Alternating Between Running and Walking

Many runners and walkers often incorporate a mix of running and walking during their training runs or races. This approach serves various purposes, like conserving energy early on to sustain a steady pace without frequent breaks.

However, there are situations where alternating between running and walking might not be the most suitable strategy. For instance, if you’re focusing on interval training, solely relying on alternating may not yield the best results. Interval training is renowned for its ability to enhance overall fitness more effectively than steady-state training. Nevertheless, depending on the intensity of your alternating intervals, steady-state training could potentially offer greater benefits.

When applied correctly, the alternating running and walking regimen can significantly boost your fitness levels. This technique has been a staple among long-distance marathon runners for many years, often practiced on various terrains. Beginners, those returning to exercise after a break, and older individuals may find it particularly advantageous due to its clear benefits. This article explores the remarkable advantages of adopting a pattern of alternating running and walking.

How Running and Walking in Alternation Boosts Your Health?

How Running and Walking in Alternation Boosts Your Health?
Running and Walking in Alternation Boosts Your Health

Running enthusiasts often wonder if they should alternate between running and walking in their regimen. Some runners do it regularly, while others never mix the two. The truth is, it doesn’t impact your health either way! However, many people find benefits in alternating between running and walking, as it can enhance overall fitness and enjoyment of the activity. Ultimately, it’s a matter of personal preference and what suits your body and fitness goals best.

Protect Yourself and Strategies to Reduce Injury Chances

Alternating between running and walking offers a significant advantage by reducing the risk of injuries. As many runners face common injury issues, this approach proves valuable. Running exerts considerable impact on joints and bones, especially when they’re weakened due to inactivity.

When experiencing discomfort during jogging, transitioning to walking becomes the ideal choice. Walking protects muscles from the excessive shock and strain associated with running, safeguarding joints and knees from potential damage. For individuals recovering from long-term injuries, incorporating this alternation can prevent recurring problems.

Moreover, alternating between running and walking allows runners to better care for themselves. It minimizes potential irritation from inhaling carbon dioxide and helps prevent overheating and dehydration. The reduced injury risk boosts motivation and enhances overall performance during workouts.

Running Performance Unleashed and How to Improve

Running Performance Unleashed and How to Improve
Running Performance Unleashed

Incorporating alternating running and walking into your workouts brings several benefits, enabling you to run faster and cover greater distances. The varied exercises allow for longer training sessions, leading to increased physical activity. Moreover, the body’s physiology plays a role: prolonged running burns carbohydrates for energy while walking predominantly targets fat.

By alternating between the two, your body efficiently burns both fat and carbohydrates simultaneously, optimizing your workout performance. This can lead to faster and more effective results compared to sticking to a single exercise. For instance, alternating 35 minutes of walking with 30 minutes of running can boost your speed by an impressive eight percent, aiding you in achieving your weight loss goals.

Combat Post-Workout Fatigue with These Techniques

In essence, alternating between running and walking allows the body to recuperate more effectively. This means your muscles don’t require extended periods of rest, enabling you to sustain continuous exercise. Such an approach benefits those aiming to lose weight as it boosts their overall physical activity level. Equally crucial, it prevents excessive fatigue post-workout. With quicker recovery, you’ll find yourself performing better in subsequent workout sessions, which becomes a key factor in enhancing your overall fitness journey.

Why It’s Good for Old Age

Why It's Good for Old Age
It’s Good for Old Age

For seniors, alternating between jogging and walking is an excellent way to stay physically active in their older years. Age-related conditions like obesity and cancer can lead to a sedentary lifestyle, increasing the demand for healthcare services to address weight gain and other ailments.

Exercise is a potent remedy for many issues affecting older adults, but some may face limitations that prevent independent exercise. A personalized exercise program becomes crucial for optimal treatment and results. Alternating between running and walking provides an effective solution to staying active as we age, considering the various health conditions and injuries that may hinder independent exercise.

Unveiling the Secret to a Longer Life

Both running and walking are proven to extend life. Brisk walkers have a higher life expectancy (Mayo Clinic), while regular runners reduce heart attack and stroke risks by 45% (Harvard Medical School). So, using the run-walk technique properly could add precious years to your life.

The Ultimate Endurance Test

Exercise, be it running, walking, or any activity, tests your endurance. We don’t do it solely for fun, but out of necessity. Regular exercise reveals the rewards of fitness and well-being. Incorporate activity into your daily routine, taking brief breaks at least twice a day, for improved results. Walking during breaks enhances long runs, regulating temperature and conserving energy. Additionally, walking strengthens the feet, legs, and lungs, benefiting your running performance.

Smile and Feel Good: How It Improves Your Mood

Alternate running and walking, both aerobic exercises, elevate mood by releasing endorphins and combating pain and stress. Research shows they lower depression risks. Just 30 minutes of running or walking can significantly improve your attitude and productivity, as studies suggest.

Benefits of Building Strength

Running and walking engage major muscle groups, strengthening them while enhancing balance, coordination, and flexibility. Running targets legs, abs, arms, and shoulders. Alternating between them diversifies muscle engagement, reducing strain on specific areas. Endurance training research shows long-distance runners experience substantial muscular strength improvements.

The Advantages of Improved Cardiovascular Fitness

The Advantages of Improved Cardiovascular Fitness
Cardiovascular Fitness

Running and walking offer vast benefits, from improved cardiovascular fitness to disease prevention. Research highlights them as the most effective exercises for overall health. Comparatively, those who lead sedentary lives have up to 47% higher heart disease risk. When you alternate between sprinting and walking, your heart becomes significantly engaged, enhancing its pumping ability, and reducing heart disease risk—a leading cause of mortality in the United States.


In a workout, walking and running alternate, with one leg on the ground and the other in the air. This weight distribution engages muscles across the legs, enhancing endurance and hip flexibility. To do it right, alternate each step with each lunge or stride. If you have health concerns like heart issues, asthma, high blood pressure, or diabetes, consult your doctor before starting any exercise program—better safe than sorry.

Walk Your Way to Running Success

For weight loss, running is a clear winner – an effective approach to getting in shape. However, if your goal is to stay active, a good strategy is alternating between walking and running. Walking allows muscles to relax while running engages them intensely.

If you’ve had an injury, ensure you can walk pain-free for 30-45 minutes before attempting to run. Walking helps prepare tendons, ligaments, and muscles for running demands. Acclimating your muscles through walking first will better prepare them for the challenges of running.

Run and Walk: A Smart Start for Beginners

Many beginners are eager to start running but unsure where to begin. Here’s an easy workout for newcomers to build endurance, lose weight, and improve fitness without tackling long distances right away. The routine involves three simple exercises: walking, sprinting, and jogging, alternating them for 20 minutes with a 2-minute break every 5 minutes to maximize the benefits.

Workout Schedule:

  • Perform four days a week for three weeks.
  • After about six weeks, expect increased endurance, reduced body fat, and stronger leg and core muscles.

Exercise Sequence:

  1. Start with a vigorous 5-minute warm-up walk.
  2. Extend your calf and hamstring muscles.
  3. Run for 1 minute, then walk for 2 minutes (1:2 ratio).
  4. Optionally, modify the ratio to 1:3 (run 1 minute, walk 3 minutes).
  5. Repeat the cycle to reach your desired time or distance.

Tips for Optimal Performance:

  • Begin the walk portion on time for faster muscle recovery and to cover more ground.
  • Maintain a fast walking pace for cardiovascular benefits and smoother transitions.
  • With patience and consistent practice, you’ll gradually rely less on switching between running and walking.
  • Don’t view walking as a negative activity; experienced runners recognize its role in reducing stress on the body and aiding muscle recovery.


Alternating between jogging and walking makes long-distance running less psychologically taxing, keeping you focused and motivated while improving fitness. This approach makes training more manageable and enjoyable, allowing you to integrate running and walking into your daily routine for clear health benefits.

For more….. Click here.

Share This

Similar Posts


Leave a Reply

Your email address will not be published. Required fields are marked *