How a Simple Daily Habit Improved My Running Endurance (Without Running Every Day)

Most beginners think you need to run daily to improve running endurance, but that’s not true. 

I went from almost puking during a 5 km race to completing a half-marathon in just 3 months. And the truth is, I didn’t train much. Owing to job obligations, all I could manage was a run on the weekend. The reason for this improvement wasn’t any special training plan. It’s something you and I do every day.

As you get older, it’s hard to fit running into your schedule. And even if you run daily, recovery from fatigue gets worse. Sprinkle in the intimidation from running culture, and most people give up before they even try. 

During my weekend runs, I was surprised by how quickly I improved, repeatedly outpacing my previous week in distance and speed. This didn’t make sense to me. Yeah, I was consistent, but a run or two a week couldn’t possibly be the only reason for this improvement. That’s when I understood I was training without realizing it.

The secret was the sheer amount of walking I did every day. In a new city, without owning a vehicle, I averaged around 6 km a day. Walking was improving my endurance more than my actual weekend runs.

Does walking actually improve running endurance?

Surprisingly, yes. Walking boosts cardiovascular health while activating the muscles in your legs. It strengthens your aerobic base, improves breathing, lowers blood pressure, and doesn’t require recovery time. It is easy to incorporate into daily life without scheduling time for it, making it perfect for busy professionals. It provides many of the same benefits as running—without the added fatigue.

How to add walking into your daily schedule?

• Replace short commutes with walking. Walk to the office, university, gym, or your favorite tea spot.
• Walk during long phone calls. You won’t notice the steps ticking by.
• Do 10-minute walks after meals.
• Take stairs whenever possible.

Your aim should be

• 6,000 to 10,000 steps on weekdays.
• One long weekend run (increase distance by 5-10% every week).
• Mix in short runs, fast runs, and Zone 2 runs.

Apart from increasing running stamina, walking can drastically improve your life.

Other benefits of walking

• Improves overall health and keeps you in shape.
• Gives your mind time to think, away from screens.
• Makes you more present and conscious of little things in life.
• Relaxes you after hectic days.

Final Thoughts

In a way, running is about surpassing your mind’s limits. That doesn’t mean that it should be a struggle. Daily runners combat muscle fatigue and overload injuries, which takes the fun out of running. I look forward to my weekend runs with my current walking schedule. And the improvements only make me like it more. I’m hardly an athlete, but I believe sustainability beats intensity in running. 

Try this for a month, and watch your running endurance improve.