Born to Walk: Why Walking Might Be More Beneficial Than Running

In a recent podcast episode, Ben Greenfield spoke with renowned fitness expert Mark Sisson about the misconceptions surrounding running as the ideal form of exercise. Sisson, the author of the book Born to Walk, argues that humans are not inherently designed to run long distances but are instead created for walking. This article summarizes their discussion and highlights why walking might be a superior choice for many people looking to improve their health and fitness.

The Misconception of Running

Many individuals begin their fitness journeys by running. However, Sisson points out that most people tend to run at heart rates that are too high for optimal fat burning, mainly relying on glycogen instead. This practice not only fails to improve fitness levels but can also lead to injuries and chronic fatigue. Instead of enduring the physical toll of running, Sisson advocates for walking as a more effective form of exercise.

Understanding Human Movement

According to Sisson, our ancestors engaged in walking, lifting, and carrying as a way of life rather than running for fitness. He references the concept of persistence hunting—a method where early humans would track prey over long distances, requiring more walking and strategic movement rather than continuous running. This historical perspective on movement emphasizes that walking is a fundamental human activity that supports our health.

The Benefits of Walking

Walking helps to maintain muscle mass without the wear and tear associated with running.
It promotes fat oxidation, allowing the body to utilize fat stores for energy.
Walking reduces the risk of injury, making it a safer choice for many.
Regular walking can improve mood and cognitive function, as movement stimulates the production of brain-derived neurotrophic factor (BDNF).

Reassessing Our Exercise Routines

Many people mistakenly believe that they need to run regularly to achieve fitness goals. However, Sisson suggests that incorporating more walking into your routine can yield better results without the associated stress and strain of running. He emphasizes the importance of staying within a fat max heart rate zone, which is often easier to maintain while walking briskly rather than running. This approach allows for sustained energy without the fatigue that often accompanies high-intensity running.

Conclusion: Embrace Walking for Health

In conclusion, Mark Sisson's insights challenge the traditional view of running as the gold standard for fitness. By embracing walking as a primary form of exercise, individuals can achieve better health outcomes, improve fat burning, and avoid injury. The key is to reframe our understanding of movement and recognize walking as the essential human activity it truly is.

For those interested in delving deeper into this topic, Sisson's book Born to Walk offers comprehensive insights and practical advice on how to incorporate walking into your daily routine effectively.