You Have To Walk Before You Can Run

A reader wrote me about a post from last week where I talked 

about simple lifestyle changes, and she had a good question.

(All questions are good questions and if you’re confused, you
should always ask.)

The gent in the post included walking as part of his new routine, 

and she wanted to know why I previously bashed long slow cardio

as being "useless."

It’s a matter of situational relativity. (Don’t I sound like a Democrat 

now?) But bear with me. When I talk about long slow cardio, versus

something much more efficient at ramping up your metabolism, like

high intensity training, I probably shouldn’t use the word "useless."

In writing that, I was thinking of people in the gym who walk and walk,

or run and run, for much longer than they should. 

Now…if you’re an out of shape couch potato, like a great many people,

or you’ve had an illness, or surgery, or a serious medical condition, 

you have to start at walking. You can’t just walk out your front door and

start high intensity training…because someone will have to carry you back,

and I hope you’re still breathing, when they do. 

Many people I know do nothing but walking and they get good results, over

time. High intensity training will get you bigger results faster, but you should

never attempt it without laying a strong foundation, first. That’s why babies 

walk, before they run. If you haven’t done any exercise for years, you don’t 

enter a 10K race. You go to the park, or walk the neighborhood, like I did when

I started. And if you live in an area with hills, you can add that to your walking.

You start slow and build up your endurance. Then, if appropriate, you can start

high intensity training. But you do that slowly, too, to start. I remember the first

time I sprinted 40 yards. My body said, "What the hell are you doing?"

But gradually, over some months, it got used to the idea. What took me over 

an hour to do, now took 15 minutes. (I like efficiency.) But I still walk, because 

I like too, and I find it clears my mind. (There’s a good bit of stuff stored there, 

and walking clears the clutter.)

What I am against is long running, which is long slow cardio. As a guy who 

replaced hips and knees for a living, I can tell you that long distance running

accelerates damage in the joints. And a good cardiologist will tell you that long

distance running will actually cause your lungs and heart to…what did Steve

.Martin used to say? ..GET SMALL! (I couldn’t resist.)

So, in summary, walk before you run. High intensity training will get you better

results faster, but there is a place for walking in all training programs. 

Here are a few tips:

1)  Get good walking shoes, and make sure they fit correctly. If you walk

5 -7 days a week, replace the shoes after six months (or sooner, if they

look very worn). 

2)  If you graduate to high intensity training, 2-3 days a week is sufficient,

unless you’re an Olympic hopeful.

3)  You can mix both styles together, alternating between them each day.

4)  Stay hydrated by drinking plenty of water. (1/2 ounce per pound, per day.

230 pounds is 115 ounces of water. 120 pounds is 60 ounces. If you’re in

a hot zone, like I am, you may need to increase this amount.)

5.) Train smart. Avoid injury.

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With my best wishes for your optimum health,

Dr. Bill