do cardio twice a week, either walking or running, and on the other three days I’m working out. When I’m running I only do 2–3km max (sometimes not even that), and when I walk I’ll usually do an hour. There are many different opinions about the benefits of both when paired up with weight lifting, with internet experts lining up either side of said debate.
Whatever.
I don’t really give shit.
The fear that you’ll lose muscle mass through running is based on…well, what exactly? I mean sure, some netsperts say you’ll lose gains running, but have you? Have YOU yourself personally lost any gains whatsoever through running? No. No you haven’t. Have those fucking netspurts? The people regurgitating this shit need to find their own kaka.
Here’s an idea: look at big rugby players who spend 80-minutes running whether jogging, sprinting or both per match. Are they losing gains? No. No they are not losing gains. Sure, too much running pokes you for lifting, just like too much lifting pokes you for running. In fact, too much running pokes you for running too if you don’t recover sufficiently.
Isn’t that a fucking surprise?
Don’t worry about what the netspurts say. Find out what works for you and before you get all HIT on my ass and start preaching High Interval Training benefits, know that some people respond better to steady cardio in fact some people — people like moi for example — prefer steady state cardio these days over HIT anything.
…except jump rope.
I’ve always liked skipping (Jesus skipped and Jesus is good. Motherfucker).
Anyway, in regards to my running, I’d rather increase pace over time than distance. Why? Because I’m over long-distance running, no other reason. That’s it. I run 20min maybe but when walking I’ll do roundabout an hour. Why? Because I like walking. Which helps. Helps shitloads. I look around, say good morning to all the other walkers, clear my head and just “be”.
Take home point: find a cardio you enjoy.
Hm.
What I want to talk about here is developing better running and walking skill. I know, I know, we can all run and walk but there’s actually a series of skills that make them better, safer and more sustainable over the long term from people who are very good at it. Like Olympic coaches for example. I’m really trying to improve in these areas so without further ado, let’s crack into it:
HEEL STRIKE: The Ultimate Culprit of all Evil
When I used to run 5-miles pretty much daily as a younger man, I had an obvious heel strike that caused me all sorts of shit. Heel strike meant that when I landed on my foot, I landed heel first, taking my entire body weight through that one, small impact point. Not good. Heel strike is when your leg lands ahead of you, practically straight, so you naturally strike/land heel-first.
To overcome heel-strike, you need to reduce stride length whether walking or running (not sprinting, as sprinters have their own skill set), so that when your foot makes contact with the ground, the following three things happen…
ONE: your leg is bent for greater absorption of force i.e. it’s not straight. My natural gait is to “kick” my foot ahead of me before landing. I know that sounds weird but if you actually spend some time watching people walk, you’ll notice a lot of people (mainly guys), appear to kick their landing foot ahead of them which creates straight-leg, heel-fist landing.
TWO: you’re basically making contact with the ground whilst your foot is closer to — or under — your pelvis. Most people land with their feet ahead of their pelvis, not under. Now, you don’t have to land your foot directly under your pelvis, but the closer the better because the further it is ahead, the more likely you are to engage in heel-strike.
THREE: you’re landing mid-foot. Think “flat -footed” if that’s easier and one way of achieving that is actively thinking of pointing your toes down whilst walking. To this I’d also add walking over your foot i.e. not lifting it too soon but allowing your body weight to pass over the foot and pressing off it. It’s something you’ll have to feel out for yourself.
The above three points coupled with a shorter stride have definitely made my running easier and much more comfortable. See what just happened here? I myself actually got off my backside and gave it a go. I didn’t just accept what netspurts had to say and I recommend the exact same approach to you regarding anything the fitness industry and its minions regurgitate.
Here’s something else I found that personally helps my own walking: bringing my legs closer tighter almost as if I’m walking on a painted line. By doing this, I find I can achieve the above 3-points easier and I have no idea why — possibly because I’m duck-footed and tend to walk toes out and this method of walking reduces if not removes this tendency.
Yeah, the above does take getting used to and I still have to remind myself and get myself back “on course” but I intuitively know the benefits of such corrections will be better body health over the long-term. There’s a natural bleed-over from walking to running so by fixing one I know it will impact the other positively. This seems self-evident to me anyways.
GODDAMN HILLS: The Ultimate Challenge set by Goddamn Nature
When I’m running/walking up-hill I reduce my stride. Not only is this more natural but it conserves energy. I personally feel it allows for a more constant pace up challenging inclines, to which I’d add breathe. Sometimes I forget too. Hills will automatically move you towards landing on your front foot; just don’t over-compensate by leaning too far forward and stressing the quads further.
Small, quick steps (or steady) make hills more manageable and in fact, if you watch a lot of runners — just jump on Youtube — you’ll notice they follow this. What’s more, on the downward slope they’ll often employ the same, smaller steps so as not to over-exert themselves and if anything, allow momentum to propel them rather than expounding kilojoules. It’s a good way to catch your breath.
HIT proponents usually advocate hill sprints and I certainly tried for a while. But. What I found was that I needed a shit load of warming up prior and, because I only have mornings to exercise, I’m about as flexible as a steel pole in the morning which didn’t help. So I stopped that and opted for jump rope — which I really enjoy — as my HIT movement. Give it a go if this is you.
UPPER BODY: What gives up top?
When running, the good ‘ol ninety-degree angle for the arms seems about right but some long distance runners have them much lower or much higher. Up to you. Just don’t tense them rather, “hold” them. You want as less arm swinging as possible as that diverts energy i.e. none of this swinging-across-the-front-of-the-body bullshit but at your sides (unless you’re a race-walker).
…sprinters on the other hand “pump” their arms up and down like fucking crazy.
You have to find a relaxed body position for both walking and running. I tend towards a slight lean forward for both, though will often “sit back” when walking because I’m enjoying my surroundings so much. Head up, relaxed shoulders, easy arm swing. Basically don’t over-think it too much as you’ll end up evaluating yourself evaluating yourself as you evaluate yourself.
I think the big focus up top is finding your mental zone, regularly “checking in” with yourself as to pace, speed, stride-length etc. and enjoying the moment. I’ve written an earlier article about the benefits of walking HERE but enjoying the moment is the key: even if you remained a fat fuck, enjoy your walk. I’m bit of a fat fuck myself (thank you beer!) but I enjoy my walks immensely.
CONCLUSION
Move. If you hate running then walk. If you hate walking then find something else — swimming is always a good one — but for the love of Christ, move. Play a sport. Work in the backyard. Buy a jump rope. Box or do MMA. I’m approaching fifty now and no longer buy (so much) into the look-good mindset, inasmuch as I buy into the health-and-longevity mindset. I’d like to see you there because we deserve it. You sexy biatch you