Stride + Stretch: Why Varying Your Pace Works in Louisville’s New Run/Walk Club
Starting September 15, Yoga Baum’s new Stride + Stretch Run/Walk Club will meet three mornings a week at Seneca Park. It’s designed to help walkers and runners alike build consistency, enjoy movement, and recover well with yoga.
But what makes this approach effective? Why not just go out and walk or jog the same distance at the same pace every day? Let’s look at a few key reasons this format works and why having a group makes all the difference.
1. Why Varying Speeds Helps You Improve
Running or walking at the same pace every day can feel safe, but research shows it limits your progress. Alternating between easy base sessions, moderate “threshold” efforts, and short bursts of speed helps you build endurance, strength, and efficiency all at once.
Base sessions improve cardiovascular endurance and are where your body learns to use oxygen efficiently.
Threshold workouts (sometimes called “comfortably hard” efforts) increase your lactate threshold, meaning you can sustain effort longer before fatiguing.
Speed intervals recruit fast-twitch muscle fibers, improve running economy, make your “easy” pace feel easier, and improve overall performance.
Even short sprints, like 15 seconds all-out with full recovery, provide neuromuscular benefits that translate into smoother, faster running or stronger, brisk walking.
2. The Benefits of Weekly Cardio (in Manageable Doses)
The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity per week for overall health. Broken down, that’s about 30 minutes five times per week, remarkably similar to what we’ll be doing in Stride + Stretch.
Regular aerobic activity is linked to:
Lower risk of heart disease, type 2 diabetes, and stroke
Better sleep and daily energy
By keeping workouts short (under an hour including yoga), Stride + Stretch makes those health guidelines achievable and enjoyable.
3. Why Practicing with Others Works Better Than Going It Alone
It’s not just about physiology, it’s also about psychology. Research shows people are more likely to stick with exercise when they do it in a group. A 2017 study published in the Journal of Osteopathic Medicine found that group exercisers reported significantly lower stress and higher quality of life compared to those who worked out alone.
When you show up to walk or run with others:
You get built-in accountability (it’s harder to skip when someone’s waiting for you).
You enjoy a sense of camaraderie, cheering each other on, even at different paces.
It feels like a team sport without competition, we all finish at the same time, just at our own pace and effort levels.
That’s exactly the atmosphere we want to create with Stride + Stretch: encouraging, inclusive, and energizing.
4. Why Pair Running or Walking with Yoga
One of the biggest reasons runners and walkers give up? Tightness and nagging aches. That’s why every Stride + Stretch session ends with 20 minutes of yoga designed for mobility and recovery.
Yoga for runners and walkers helps to:
Improve flexibility in the hips, hamstrings, calves, and back
Strengthen stabilizing muscles that support healthy movement patterns and balance
Reduce risk of common overuse injuries
Promote relaxation and faster recovery between workouts
It’s the piece most training plans leave out but the one that keeps you feeling excited for your next run or walk.
Join Us This Fall
📅 Sept 15 – Oct 24
🕖 Mondays, Wednesdays & Fridays at 7:00 am
📍 Seneca Park
💲 $99 for the full 6 weeks or $10 drop-in
✨ Learn more about Stride + Stretch
✨ Sign up here
If you’ve ever wanted a friendly, structured way to start (or restart) running or walking, this is it.
Come stride, stretch, and see what your body can do with the right mix of effort, recovery, and community!