But there’s something I love just as much: walking. Whereas with running part of the appeal is the challenge—the work of it—walking is the slowed-down, relaxed version, where I feel stress unfurl. It dissipates the soreness and stiffness that linger from sitting too long or running too hard, giving both my body and my mind space to meander.

During the pandemic, walking became a habit I craved: a chance to move, leave the house (!!), and be alone (!!!). I sought out leisurely evening walks, brisk strolls to the mailbox, laps around the block with my kids, gently curving uphill hikes. At peak lockdown I found myself going for walks as many as three times a day.

What is it about walking that’s so appealing, and how can walking benefit runners? I asked these questions of Jonathan Hook, physical therapist and Whitworth University’s Director of Clinical Education.

First, it’s akin to running, but gentler. With its very similar movement patterns but overall less impact, “running is very much an extension of walking,” Hook says. Compared to jogging, which exerts as much as 1.6 times the force on the body at the same speed (Hook cites Lohman, 2011), running is easier on the body, making it ideal for recovery. “In walking you still get the dynamic rhythmic activity involving the major muscle groups without the same level of pounding and risk of training error that lead to injury.”

 “Prolonged bouts of strenuous exercise can…lead to overuse injury,” Hook says. “Beyond that, overtraining can negatively impact the immune system or cause chronic inflammation” (Mikkelsen, 2017). And including low-impact activities helps with general health.

When we think of our overall health, it’s important to consider more than physical strength or endurance. “Walking can be a great low risk or ‘recovery’ form of exercise that can also positively affect mood states such as anxiety, stress, and depression,” Hook says. “The body of literature continues to grow showing how many forms of exercise have positive effects on multiple systems, including decreased risk for obesity, diabetes, and heart disease, and increased mood, life-satisfaction, and cognitive performance” (Bailey, 2018).

There’s also plenty of anecdotal evidence to support a regular walking habit. “I think there is a reason that many of the most brilliant minds were walkers,” says Hook, listing among them Thoreau, Kierkegaard, and Nietzsche.

That mind-body connection reminds me of the novels formative to my youth (Austen, the Brontës, L.M. Montgomery), where scene after scene took place during long walks on tree-lined lanes and windswept moors. More recently I’ve been intrigued by the walking habits of David Sedaris and poet Mary Oliver, both of whom built hours of it into their everyday lives (which essayist Sedaris has written about to hilarious effect).

Hook, a runner, likes the counterbalance of walking for reasons similar to mine. “For me, walking puts me in a completely different mindset. I find myself more likely to be present, aware, prayerful, reflective, etc… As a physical therapist or movement system expert, there is something beautiful and rhythmic about walking that is restorative.”

Running and walking feel to me like two sides of a coin: pushing on the gas vs. coasting, the clenched muscle vs. the active release, a free and creative mind vs. a burst of conscious effort. I wouldn’t want one without the other.

Sarah Hauge writes Out There’s “Run Wild” column. She wrote about strategies for loving winter running in the last issue.

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Support the environment and Washington’s state parks by entering this 365-day challenge

OLYMPIA – Nov. 21, 2012 – The Washington State Parks and Recreation Commission and Evergreen State Volkssport Association (ESVA) invite the public to participate in the ESVA Centennial 2013 State Parks Challenge.

The Centennial 2013 State Parks Challenge registration will begin at the ESVA Edmonds Turkey Trot event from 8 a.m. to noon Saturday, at the Edmonds United Methodist Church, 828 Caspers Street in Edmonds. The Centennial 2013 State Parks Challenge events will be held throughout 2013 all across Washington in celebration of State Parks’ 100th birthday. The year-long program challenges participants to walk through Washington state parks in the seven Evergreen Volkssport Association regions. The State Parks Challenge is open to everyone, but limited to the first 100 participants who register. Registration is $10 per person and includes a challenge stamp booklet, a logo hatpin and a pencil. Those who complete the challenge will receive a State Parks Centennial 2013 flag patch.

“Participants in the ESVA and in the Pacific Northwest are strong supporters of our environment,” said Diane Hildebrand, ESVA spokesperson. “We want to encourage walkers to visit all corners of the state and enjoy the beauty of our state parks. The 100-year celebration of State Parks seemed a perfect way to recognize the longevity of the State Parks system and support its continuation.”

For more information about the ESVA Centennial 2013 State Parks Challenge or to find a list of qualifying challenge walks, visit www.esva.org.

Volkssporting is a family-oriented sports and recreation program that promotes physical fitness and good health. Volkssport events are non-competitive walks, hikes, bike rides or swims and may include seasonal cross-country skiing or snowshoeing events. In Washington, walking or volksmarching is the most popular volkssport activity. Events occur year round and participants are not required to join a club to participate.

The ESVA is a 501(c)(3) non-profit organization, registered as a non-profit corporation with the State of Washington and charted by the American Volkssport Association. The club promotes physical fitness through participation in volkssport events and the exchange of ideas, good will, friendship and cooperation among volkssport clubs and individuals. They coordination hundreds of events throughout the year. For more information, visit www.esva.org.

State Parks will be 100 years old on March 19, 2013. The fourth oldest state parks system in the nation, State Parks is celebrating their centennial milestone with events throughout 2013. For a full list of events, visit www.parks.wa.gov/events. Follow State Parks social media for the latest centennial celebration news at www.facebook.com/WashingtonStateParksand www.twitter.com/WaStatePks_NEWS.

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The Spokane Jingle Bell Walk/Run is Saturday morning at Riverfront Park. The 5K is a fundraiser for the Arthritis Foundation. Participant are encourageed to dress up, so dig up that Santa costume and/or tie some bells to your shoes — all the cool kids are doing it.

Day-of registration begins at 7:30 am and the run kicks off at 9 am. Visit their website for more information.

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Mark Fenton, host of the PBS show America’s Walking, is in Spokane. We love this guy. He’s an entertaining speaker full of fresh ideas — and examples from around the country — for making our city increasingly pedestrian-friendly. We repeat: do not miss this.

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Mark Fenton, host of the PBS show America’s Walking, is coming to Spokane. We love this guy. He’s an entertaining speaker full of fresh ideas — and examples from around the country — for making our city increasingly pedestrian-friendly. Do not miss this.

If you can’t wait ’till September 29th to learn more about Fenton’s ideas, we’ve got you covered. Check his interview with OTM in the September issue.

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