Will I still get into running shape if I walk during my runs?
Learn why it is not necessary to run without stopping during a running workout for it to be effective in burning fat and getting into shape.
The short answer to this question is: "Of course you will!"
Unless you’re training to compete in a half marathon or marathon, the goals of running to get into shape are:
- Conditioning your heart and lungs to work more efficiently in transporting oxygen throughout your body.
- Burn body fat by trying to stay in the fat-burning zone.
Once you understand the two goals mentioned above, you’ll also understand that it is not necessary to continuously run during your runs to be able to get the effect you desire, but that it is very important to not allow your heart rate to drop below your fat-burning zone if you incorporate walking breaks during your runs.
I recently had a conversation about this same topic with someone where I work.
The conversation went something like this:
She said: "You’ve gone all skinny now! What did you do to achieve that?"
I said: "I watched what I ate, and I ran."
She then said: "I’d like to run too, but after I run for 1 minute, I’m out of breath."
And I said: "I’m out of breath too after 2 minutes, but then I start to walk instead of run. You do not have to run continuously to be able to burn body fat. You just have to keep your intensity level in the right zone for an extended period of time to be able to lose body fat."
You see, while I can run continuously for 20 minutes if I tried and ran at a very slow pace, the fact of the matter is, I’m not training to enter a running race – at least, not yet. My goal is to lose body fat.
In the past 6 months I’ve lost 24 pounds, of which approximately 22 pounds was fat. All I did to achieve this was:
While my fitness level has increased, I’m not the fastest runner out there.
But I don’t have to be, because I was smart enough to keep my heart rate in my target heart rate zone for at least 45 minutes during my runs by alternating running with walking.
If I hadn’t done that, I would have wound up in an anaerobic zone and probably burn more muscle as fuel than fat.
The technique I generally use is explained in Weight loss and running: The best cardio exercise to get in shape, fast!.
And if you need reassurance that this technique works, even for runners who take part in running events, you can read Jeff Galloway’s Book on Running.
