MyBESTRuns

The Power of Miles: Mixing Walking and Running at Any Age - Bob Anderson’s Notebook #3

Since turning 70 seven years ago, I have embraced walking as a key part of my routine. Recently, walking has made up 80% of my weekly mileage. I am just coming off a situation with a tendon in my calf, as I mentioned in my first column, and I'll be increasing my running back up to 50%. I like this ratio better, and on Sundays, when I am not in Portugal at our place there, my friend JR and I are focused on getting our 10K pace back down to sub-9 minutes per mile or or even sub-8:30.

I also like to get in miles with others. While in Portugal, most Sundays I get together with two to six people, and we walk (sometimes mixing in some running) to the next village 7.4 miles away. If we only walk, it takes over two hours, but it is so rewarding. Not only do we get in the miles, but we also enjoy non-stop conversations about everything. It's a great way to stay active and connect with others at the same time.

Looking back, I wish I had added walking to my schedule when I was younger. In my 50s, I was running 42 miles weekly, mostly quality miles, and racing well, often at a sub-6-minute pace. But on hindsight, I think incorporating two miles or so of walking daily would have helped. Those miles could have been added during daily activities, much like I do now. I never drive to lunch, I walk, run, or do a mix of both. I add miles whenever I can.

If I am getting tires for the car, I don't sit in the lobby; I get out the door for a walk or a walk/run. I think you get the picture: I make it a habit to fit in miles whenever possible, and I count those miles as part of my regular workouts.

Thinking back to those days, I was also hiking with my wife Catherine. Sometimes we were out for three hours. I did not clock those miles back then, but on hindsight, I believe that walking, especially those hikes, played a role in helping me run some decent times.

Since July 2018, my weekly average has been 44 miles, totaling over 16,400 miles. While my mileage has dropped a bit in the past year due to 12 trips to Portugal, each trip costing me about four low-mileage days, I remain committed to staying active.

Walking is valuable, but it is not a substitute for running if your goal is to train for running. To run at a good pace, you need to put in the work running. However, walking gets you outside, keeps you moving, and can serve as a recovery tool or a way to maintain consistency when running is not an option. At any age, especially at 77, movement matters.

Walking does take at least twice the time to cover the same distance as running, so I often incorporate strides to add variety and keep things interesting. For example, I will count to 50 or 100 strides, pick up the pace, then return to walking. It is a simple way to stay engaged while adding a little extra effort.

Mixing walking and running has been a game-changer for me. Running challenges my endurance and keeps me sharp, while walking allows me to recover, reflect, and enjoy the journey. Whether you are walking, running, or a mix of both, every mile tells a story of persistence, progress, and the joy of staying active. Movement matters it is that simple.

Bob Anderson's Notebook 

Photos: walking and running in Monforte da Beira Portugal recently from our Anderson Manor and home for KATA Portugal 

 

posted Saturday January 25th
by Bob Anderson