Hello runner friends!Welcome back to the Bass Pro Fitness SeriesMIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about the benefits of walking your way to the finish line. This was something I was thinking about yesterday morning after meeting up with one of the 'regulars' on my morning run route. "You have a half marathon coming up real soon," the gray haired man said (referring to the Frog Hill Half on October 5 that I’m blessed to direct) as he was walking in my direction. "You should join us!" I responded as I slowed down the pace a bit. "My running days are over," he answered smiling. This prompted me to quickly explain to him that, contrary to popular belief, 13.1 mile races are not reserved for runners and can easily be completed under the cutoff time most races have by walking at a brisk pace. Especially if the race, like the Bass Pro Fitness Series, has a marathon distance taking place at the same time. This means the half marathon cutoff time is technically the full marathon cutoff time (generally giving a person 6.5 to 8 hours to finish). Which means a person could totally walk the Cohick Half Marathon coming up on November 3rd. *And if you're a really fast walker, you could even walk the Bass Pro full Marathon!
Makayla walked the 2023 Half Marathon and will be back this year!
Now let's get started by talking about the benefits of walking your way to the finish line. This was something I was thinking about yesterday morning after meeting up with one of the 'regulars' on my morning run route. "You have a half marathon coming up real soon," the gray haired man said (referring to the Frog Hill Half on October 5 that I’m blessed to direct) as he was walking in my direction. "You should join us!" I responded as I slowed down the pace a bit. "My running days are over," he answered smiling. This prompted me to quickly explain to him that, contrary to popular belief, 13.1 mile races are not reserved for runners and can easily be completed under the cutoff time most races have by walking at a brisk pace. Especially if the race, like the Bass Pro Fitness Series, has a marathon distance taking place at the same time. This means the half marathon cutoff time is technically the full marathon cutoff time (generally giving a person 6.5 to 8 hours to finish). Which means a person could totally walk the Cohick Half Marathon coming up on November 3rd. *And if you're a really fast walker, you could even walk the Bass Pro full Marathon!
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| Makayla walked the 2023 Half Marathon and will be back this year! |
With that being said, let's look at the benefits of walking a half marathon, or any distance for that matter:
Walking is easier on the bodyWalking is a less intense and lower-impact activity than running. If you’re just beginning to exercise, walking is a great way to start building up your strength and endurance. Walking is also good for people with health problems. While running burns calories quicker and is better for weight loss, it is high intensity, which can be rough on your heart and immune system as well as your muscles and joints. When you walk, you’re less likely to end up with hip, knee, ankle, or shin injuries. Overall, walking provides a lower intensity workout that is easier to sustain.
It's also a whole lot easier to carry on a conversation while walking. Which means you and your friends (and you should always get friends to do it with you) will have a great time!! Several years ago, a group of my friends and I walked the Cohick Half to celebrate a birthday. We dressed up, took our time, and laughed our way to the finish line! But, hey, don't wait for a birthday. Any day you can step up to the start line of the Bass Pro Half is a cause to rejoice and have fun!
Walking has the same major health benefits as running
Just because walking is a lower impact activity doesn’t mean it doesn’t have its fair share of health benefits. Walking is a great way to get your cardio in—the American Heart Association recommends 30 minutes of moderate intensity exercise five times a week. Like running, it’s aerobic exercise, which can help you lose weight, sleep better, and boost your energy and mood. Walking also strengthens muscles, which helps burn fat.
Studies show that walking can decrease your risk of high blood pressure, high cholesterol, diabetes, and heart disease as much, or even more, as running. These are long-term benefits; research suggests that walking quickly or jogging slowly for 1 to 2.5 hours a week may lower risk of death by 25%.
Walking has the same major health benefits as running
Just because walking is a lower impact activity doesn’t mean it doesn’t have its fair share of health benefits. Walking is a great way to get your cardio in—the American Heart Association recommends 30 minutes of moderate intensity exercise five times a week. Like running, it’s aerobic exercise, which can help you lose weight, sleep better, and boost your energy and mood. Walking also strengthens muscles, which helps burn fat.
Studies show that walking can decrease your risk of high blood pressure, high cholesterol, diabetes, and heart disease as much, or even more, as running. These are long-term benefits; research suggests that walking quickly or jogging slowly for 1 to 2.5 hours a week may lower risk of death by 25%.
Now that we've looked at some of the many benefits of walking (and there are a lot!), let's look at how long it might take for you to walk a half marathon so you can develop your race day strategy:
Typical walking paces range from 15 to 20 minutes per mile. Based on this range, your half marathon walking time can fall into any of these 3 categories:
- Faster Pace: Those who walk briskly at about 12 to 15 minutes per mile may finish in approximately 2.5 to 3.5 hours.
- Moderate Pace: For many walkers, a typical pace of 15 to 20 minutes per mile means completing it in about 3.5 to 4.5 hours.
- Leisurely Pace: For those walking over 20 minutes per mile, it could take longer than 4.5 hours.
This means completing the Cohick Half Marathon is totally doable! The course is open and manned for 6.5 hours, which will give you access to food, fluids, and fun for the whole 13.1 miles! So the choice is yours… walk at a fast pace, a moderate pace, a leisurely pace, or even at a snail's pace and you'll still make it to the finish line where you will have earned the same medal that the first runner who crossed it received. A finish is a finish no matter how long it takes!
So there you have it friends. If completing a half marathon is on your bucket list but you either don’t like running or simply can’t run, I hope you’ll consider walking the 13.1 miles. It may take you longer to complete the race but, if you’re willing to change your perspective, you’ll see that it really doesn’t matter how long it takes you to get to the finish line… only that you got to the finish line. And that’s what important! Happy Running!
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