Tag Archives: walking

Walking as a habit for sneaky aerobic exercise and weight loss

Starting shortly after my Vancouver Marathon trip, I began leaving for work earlier in the mornings to walk 5K to work instead of taking the bus.

I already run-commute in part to save money on bus fare (it’s long since been cheaper to pay per use than to get a monthly pass since I don’t ride as much), not to mention get my training in during the week.

Admittedly, part of my motivation for walking to work in the morning was to further save on the cost of bus fare. If using the bus once per work day was cheaper, then not using it at all is even cheaper.

And of course living 5K from work makes walking to work feasible. If I lived farther away (my last job was 9 miles from home), running that commute would be more difficult, and walking that commute would be unworkable. I would have a need to take transit.

All that said, there’s a variety of health benefits to taking long walks to work that I’m trying to take advantage of.

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Long Walks as Recovery Day training hedges

To save money, I’ve been walking home from work on days where I don’t haul run or drive home (yes, even in cold Chicago winter weather; when it’s not -16 degrees outside the conditions aren’t that bad). I have the luxury of living about 5K from where I work, and this while time consuming isn’t all that bad.

One great feature of Ventra Chicago’s web platform is it shows you your historical usage of your transit card. Thus I saw about a month ago that even though I was paying $105 a month, I wasn’t using $105 worth of transit (based on a value of $2.50 per trip) each month.

So I stopped my pass autoload and set up a cash autoload. This now saves me about $30-40 a month.

Since every use now costs actual money, I take fewer incidental trips and now have incentive to find other ways to and from work… especially since (being 5K away) I have several commuting options.

While I could just haul-run home every weekday… I’m also undertaking a training plan with built in rest days, and at this stage I’d rather not beat myself up with carrying 10-15 extra pounds several miles while running (for various reasons I have to carry stuff to work) at the end of every workday, while dodging vehicles, other commuters and incidental harassment.

Thus I’ve been walking home from work, and while this can take over an hour it’s a relaxing low-intensity form of aerobic exercise. Incidental walking shorter than 30 uninterrupted minutes isn’t really exercise, but anything beyond that starts to require extra aerobic effort.

Without wearing and tearing your body you get a little extra aerobic benefit from a long walk. You also get the fat burning benefit from walking several miles, though this is a tangential benefit. Walking is such a beneficial low-key exercise that most brolifters swear by walking as a key cardio component, and Hal Higdon considers it a form of beneficial cross training.

So if I’m not planning to run on a given day, or if I’m not feeling well enough to run a few miles… I’ll opt to take a long walk instead. It’s not that stressful, it helps get your circulation going, and provides a bit of aerobic benefit.

Long walks are a fine hedge for physical activity on a recovery day. And even if I’m not running home from work, at least I’m walking home instead. Ditching my transit pass didn’t just save me money, but also helped me add some extra training.

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