From Marathon Burnout to Walking Revival

For nearly a decade, running was a non-negotiable part of daily life. The rhythmic pounding of pavement was a constant, a ritual performed most days of the week. However, following the completion of her first marathon in 2024, that consistency shattered. The training required to cross the finish line had taken a toll, leaving a lingering sense of exhaustion that no post-race celebration could cure.

In the months that followed, the desire to hit the track near her home vanished entirely. The thought of signing up for another race felt like a burden rather than a challenge. Compounding the issue, her usual running partners had moved away, transforming a social activity into a solitary and frankly boring endeavor. While joining a new local run club was an option, she resisted the idea. By the second half of 2025, she officially put the brakes on a decade-long running habit.

The shift away from running required a complete overhaul of her fitness schedule. Previously, she ran 3 to 4 miles almost every day and attended only two workout classes weekly. The new plan introduced a strict alternation between strength-training classes and walking days. This structure meant attending a challenging workout class approximately 3 to 4 times a week, while reserving the remaining time for longer, leisurely strolls of at least 3 miles.

Initially, the transition caused hesitation. Having been a dedicated runner for so long, there were fears of gaining weight or becoming sedentary. However, the reality proved to be the opposite. To achieve similar caloric burn to her previous runs, she dedicated more time to walking—aiming for roughly an hour daily. This proved easier to maintain than expected. Living in a walkable city allowed for spontaneous movement, such as getting off the subway a stop early or stepping outside during a free moment. The routine proved sustainable even on vacation, where a daily walk or hike replaced the pressure to run.

The results of swapping running for walking and strength training were both physical and psychological. Physically, the author burned fat more effectively than she had while running, losing about 5 pounds in a 6-month timeframe. She also nearly doubled her average daily step count by the end of the year. This increase in movement was achieved without the mental resistance that had plagued her running routine. Because she was no longer forcing herself to run, her body responded better to the exercise.

Mentally, the change was transformative. The author noted that her previous mindset around running left her feeling frazzled and resentful. The new routine, however, brought a sense of calm. She began using walks for decompression, such as taking morning coffee walks with her husband or strolling near the office to relieve the stress of sitting at a desk. This mental shift extended to other habits; without the stress of forcing runs in unfavorable weather, the need for compensatory "treats" diminished, making it easier to cut back on snacking and alcohol.

"I felt calmer and less spread-thin, enough to actually enjoy exercising again."

Contrary to the fear that less running would lead to lower fitness, the new routine actually improved her performance in strength-training classes. By alternating workout days with walking days, she arrived at classes feeling more rested and less depleted. Even if she walked before a class, she didn't feel as drained as she would after a 3-mile jog. This recovery allowed her to lift heavier weights and push herself harder, which is essential for building muscle.

Data from her heart rate monitor provided a surprising insight: she burns roughly the same number of calories in a weight training session as she does on a 3-mile jog. The added benefit, however, is the strength gained from the lifting. When she does run now, it is reserved for shorter, faster sprints. Most of her workout classes include a cardio component focused on power, aiming for a Zone 4 heart rate. She now runs 2 to 4 minutes faster per mile than before, a feat that is easier to achieve when not running constantly.

Ultimately, the decision to scale back on running was about reclaiming the joy of movement. The plateau she hit while running—where her body had adapted to the pace and distance—required increasing speed or incline to see results, but she simply wasn't interested in doing so. Walking offered a lower barrier to entry. It required no special gear, no shower time, and no complex planning. It was simply about getting up and going.

The author is glad that the opposite of her fears came true. By changing her long-held routine, she became fitter and healthier. The experience taught her that sometimes, taking "baby steps"—literally—can lead to more significant and sustainable results than pushing through burnout. The routine has allowed her to move more, burn fat, and, most importantly, feel calmer and more energized.

The journey from marathon runner to dedicated walker highlights the importance of listening to one's body and adapting routines to fit current mental and physical states. It demonstrates that high-intensity exercise isn't the only path to fitness and fat loss.

• Consistency over intensity: Walking daily proved more sustainable than forcing high-mileage runs.
• Strength matters: Incorporating strength training provided caloric burn equal to running while building muscle.
• Mental health is physical health: Reducing exercise-related stress improved overall well-being and adherence to healthy habits.
• Flexibility is key: A routine that adapts to lifestyle changes (like vacations or busy workdays) is more likely to stick.