If you have ever finished an outing and said, “I only walked,” give yourself a little more credit.

Walking belongs at Runners Gateway. It can be something you enjoy for its own sake, part of an everyday routine, or part of a session that also includes running. You can choose any of those without apologising for it.

Give the walk its own purpose

Perhaps you want some time outdoors. Perhaps a walk with a friend is the part of the week you look forward to. Perhaps walking is the form of movement that best fits your circumstances today.

Those are reasons to walk, even without a future running goal. Brisk walking can also support stamina and heart health, according to NHS walking guidance. That does not make every walk a fitness test. A gentle wander, a practical trip and a purposeful brisk walk can each be worthwhile for different reasons.

Consider two people heading out together. One enjoys running, while the other prefers a walk and a conversation. They agree that this outing will be a walk. Both know what they have chosen, and neither needs to turn it into a race to make it worthwhile.

Walking can belong inside a run too

Running and walking can be planned parts of the same session. The NHS Couch to 5K programme, for example, starts with a mixture of both. A walking interval has a job in the session; it is not something to hide when describing what you did.

If you are following a plan, use its instructions to understand how the walking and running fit together. The word “run” in an activity title does not mean you have to keep running at all costs. Changing or ending a session may be the right decision for your circumstances.

Describe what you actually did

“I walked with a friend.” “I followed the walk-run session.” “I went out and chose to turn back early.” Each tells you more than “I only walked.”

You can enjoy walking and keep doing it. You can also explore running later. There is no deadline for choosing.

Something to try: give your next walk a purpose you value, such as company, time outside or exploring a familiar place. Afterwards, notice whether it gave you what you wanted.

Next: Your first outing offers a practical place to begin. For a running schedule, browse Training.