tag:blogger.com,1999:blog-1780724478319093973.post4809361506867060295..comments2023-09-17T08:40:56.101-07:00Comments on Ultra Running Diary: Walk OnThe Deer Runnerhttp://www.blogger.com/profile/08691843397271916672noreply@blogger.comBlogger3125tag:blogger.com,1999:blog-1780724478319093973.post-30287128407467230532014-04-12T13:49:03.114-07:002014-04-12T13:49:03.114-07:00Hi Robert, appreciate the feedback. Good points wh...Hi Robert, appreciate the feedback. Good points which I'll take on board, thanks.The Deer Runnerhttps://www.blogger.com/profile/08691843397271916672noreply@blogger.comtag:blogger.com,1999:blog-1780724478319093973.post-61341188222681579272014-04-12T13:46:14.744-07:002014-04-12T13:46:14.744-07:00This comment has been removed by the author.The Deer Runnerhttps://www.blogger.com/profile/08691843397271916672noreply@blogger.comtag:blogger.com,1999:blog-1780724478319093973.post-41718156057447572652014-04-09T00:45:08.374-07:002014-04-09T00:45:08.374-07:00I have started adding walking too, albeit initiall...I have started adding walking too, albeit initially prompted by an calf injury. If we are expecting to walk 20 to 30% of long race then it has to make sense to spend a proper amount of time walking during training.<br /><br />Run walk strategy will be an effective way to minimize the energy costs, and spread the accumulation of muscle damage. Most of use probably don't adopt run/walk early enough in a race for it to be as beneficial as it could be, and I'm sure most runners much prefer to be running in training than walking so short change walking preparation. I know I sit in the category, the only time that I walk is when I injured or when walking round the shops with the family...<br /><br />Walking to/from work is good idea, a bit of training without working up too much of a sweat, and will be mean you are doing "doubles" like the elite distance runners ;-) Each bout of exercise we do our bodies release a bit of growth hormone which helps with subsequent recovery, so do a couple of walks each day will provide a bit of stimulus for you body to recover from more intense training sessions, as well as develop the muscles, tendons, ligaments and neural pathways for efficient and strong walking.<br /><br />The only thing I'd caution is that power walking too fast uphill can push your heart rate up significantly, higher than you'd see when running on the flat, so if you don't take care the uphill sections can still burn away your precious reserves of glycogen, generate heat stress, slow down digestion etc.<br /><br />If you don't have a heart rate monitor to judge work level to a fine degree then try running and walking with your mouth closed. Also be aware of heat build up, if you are getting hotter than you are generating heat quicker than you can loose it, you body will respond by sweating more, but at the cost of dehydration if you stay too hot for too long. If you can spot the early signs of push on too hard you can ease off before you go too far our of homo-stasis.<br /><br />Good luck with the training. Robert Osfieldhttps://www.blogger.com/profile/16960356368117573952noreply@blogger.com