Yahoo News Take a hike: why runners should walk more
This weekend, it’s time to celebrate running’s bipedal brethren: walking. Sunday 27 September marks National Walking Day, a celebration of the understated magic of putting one foot in front of the other.
‘National Walking Day is great opportunity to get outside and discover the joy and freedom of walking,’ says Jack Cornish, programme manager at Ramblers. ‘This year we have seen that people’s appreciation and connection to their local green spaces has grown and this is a great time to go and discover what is on your doorstep.’
Your body will certainly thank you for it. A major 2018 study of 50,000 walkers in the UK – a variety of ages, both men and women – found that regular walking at a brisk pace was associated with a 20 per cent reduction in all-cause mortality. In addition, it was associated with a 24 per cent reduction in cardiovascular disease.
What’s more, lots of top trail runners incorporate hiking into their training schedules. ‘In the two months before an A race, we want long runs to be as specific to the race as possible,’ says Damian Hall, a top ultrarunner and UKA coach, who recently set a fastest known time on the Pennine Way. ‘If the race is a lumpy one, it’s prudent to power-hike (I prefer this phrase as it sounds more athletic – walking sounds like slacking off, which it shouldn't be) any steep ups, in both the race and therefore in training. Some of the best ultrarunners, such as Kilian Jornet, are amazing power-hikers; just think of it as efficient movement.’
You can make walking harder too by targeting steep inclines or adding weight, as Hall suggests. ‘Start with 1-2kg [of extra weight] and build up the weight over time – a little upper body strength work (press-ups, pull-ups) is smart too. The merits of weight vest hikes are open to debate (there are no studies on them as a training stimulus, but some coaches swear by them). I think they have their place if they're not overdone. A regular 30min hilly hike with a 8-10kg weight vest will certainly make hiking without one feel easier.’
It’s not just the physical benefits of walking that make it such a worthwhile activity, however. The evidence for walking enhancing people’s mental health and wellbeing is growing all the time. The Ramblers recently found that 68% of people walk in green spaces to boost their mental wellbeing and an American study, published just last week, identified that taking a weekly “awe-walk” (where you set out looking for things to be amazed by) can help improve and maintain a healthy mental state.
‘I know that I when I find myself stressed or feeling down, being able to get out on foot in my local parks and paths is massively helpful,’ says Cornish. ‘I’m lucky that I live in a leafy part of south-east London but we know that the grass isn’t greener for everyone, with people on a low income or from a black, Asian or minority ethnic background less likely to have good access to green space.’
While runners tend to go out with a definite idea of the route they’ll take, walkers can be a little more spontaneous. ‘I find the human pace of walking really conducive to exploration and discovery, so when I’m going out I often go with only a rough plan and maybe a couple of things I want to see on the way – especially if I’m walking in the city,’ says Cornish.
But when he does want to plan a bit more, Cornish always turn to the Ordnance Survey maps, which you can access from loads of places digitally now (including Bing maps). ‘We have an amazing 140,000-mile-long network of public paths in England and Wales – pick two places on the map and link them up on foot using all the little footpaths and bridleways,’ he says. ‘For those who want some tried and tested walks there are some great options – for instance the Ramblers has an online library of nearly 4,000 walks – all checked by experienced walkers, and all the three-mile or under walks completely free to access.’
Hall, who was a long-distance walker long before becoming an ultrarunner, believes many of the skills we learn walking are easily transferable to running long distances.
‘There are so many similarities; long journeys in lumpy places; all the eating, long days out, time on feet, making sound mountain judgements, navigation, chafing in the bathing suit area. It just hadn't occurred to me that, with a much lighter pack, I could run the flats and downs – and go much further. Then when I started running ultramarathons, power-hiking the ups was clearly my strength.’
Hiking makes sense in beautiful rural landscapes such as the Cotswolds, where Hall is based, but it can be a harder sell in built-up cities. Cornish, however, believes urban environments have more to offer the walker than most imagine.
‘Towns and cities are my favourite places to walk – I love the fact that you never really know what is going to be round the next corner and what unexpected you might stumble upon next. I’ve attempting to walk every street in London and it has been amazing in discovering my city and seeing how the city connects together over 15002 kilometres. People are thinking about walking in their cities in some many exciting ways at the moment – both for transport and leisure. In Manchester a new 300km long distance path (the GM Ringway) has been created – all accessible by public transport. In London, the recently launched Footways is a network of quiet and interesting streets in the city centre. I also love the Greenground map, a “tube map of parks” and a prompt for exploration in a city which is 47% green or blue.’
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