Born To Walk

Mark Sisson, former elite endurance athlete, is officially proclaiming an end to the running boom. For the vast majority of enthusiasts, running—even slow-paced jogging—is far too physically and hormonally stressful to confer true health benefits. Unless you are an extremely fit natural runner, you are better off slowing down to a walk to enjoy the wide-ranging health benefits without the risks of injury and burnout associated with running, nor the need for heavily cushioned (and heavily harmful!) shoes.Born to Walk celebrates the quintessential human activity of walking as the centerpiece of a healthy, active, energetic, and long life. Those in the running community will benefit greatly from slowing down and building aerobic health without the stress of overtraining. Others can benefit from getting up and moving more in daily life. Walking is the most simple, accessible and safe fitness activity for the masses, and delivers comprehensive metabolic, hormonal and cognitive benefits. Born To Walk will help reshape fitness culture to reject flawed and dated “no pain, no gain” ideals and replace them with the simple objective of moving more in everyday life, one step at a time.

Listen Up Cardio Junkies! It's time to get off the treadmill and go out for a long walk. Couple that with some resistance training that involves strength, power, balance and mobility and you have the recipe for powerful aging. You'll understand why in Mark Sisson's seminal book, Born to Walk. It's a game-changer that flips the script on the running craze with science-backed insights and takes us back to our movement roots. Mark cuts through the myths surrounding endurance training and makes a powerful case for walking as the ultimate movement our bodies were designed for. His deep dive into the hidden downsides of chronic cardio is our wake-up call to replace outdated fitness dogma with the right strategy to boost longevity and vitality. This isn't just a book--it's a guide to living in alignment with your body's genetic blueprint. If you're ready to rethink what fitness means and adopt a sustainable, life-enhancing approach to movement, Born to Walk deserves a top spot on your reading list.
--JJ Virgin, celebrity nutrition & fitness expert, 4x NYT bestselling author

It takes a great runner, like my friend Mark Sisson, to finally have the courage to expose the dirty truth and dangers of the modern running craze. And he has done just that in Born to Walk. From the start, where he exclaims "The running boom is over; don't shoot the messenger," you know that you are in for a fact-filled wild ride (walk?) into how the modern running craze endangered Mark's health, my health, my wife's health, and literally millions' of others. But fear not, you die-hard runners; after all the warnings, Mark has a brilliant plan to get you on the right path to protect your joints and your heart for the long term. A must read for runners or the runners in your life!
--Steven R Gundry MD, Multiple NYTs bestselling author of "The Plant Paradox" series

It's been said 'we must learn to walk before we run', but we rarely hear Born to Walk's important message: running isn't required. We can just keep on walking, or, we can return to walking when running doesn't pan out the way we thought it would.
--Katy Bowman, M.S., author of the bestselling Move Your DNA

As a physician for US military veterans, lifelong competitive marathon runner and longtime coach, I can tell you that running is not for everyone. Trying to run 30 miles a week off of a sedentary-dominant lifestyle and poor overall functional fitness is a recipe for recurring overuse injuries and hormonal burnout. On the other hand, frequent everyday movement is the key to health and longevity; emerging research suggests general movement is more important than adhering to a serious workout regimen. Born To Walk explains the rationale for slowing down and getting fit the right way.
--Dr. Mark Cucuzella - Physician, Professor, author, runner, health advocate

Mark Sisson is always disrupting and innovating health & fitness culture. Born To Walk comes at an opportune time, as many endurance athletes are rethinking their extreme approaches that lead to exhaustion and burnout-myself included. It's time to respect a broad-based, ancestral approach to fitness, with walking as an absolute non-negotiable centerpiece.
--Thomas DeLauer - YouTube Fitness leader, nutrition and athletic performance expert

Born To Walk is a great concept for a book! I'm constantly converting my runners into brisk and athletic walkers. Thanks to our egos and the overzealous fitness movement, many people push too hard. From a medical perspective, I can assure you that this does more harm than good in the form of injuries, hormonal and metabolic problems, and higher dropout rates.
--Dr. Ronesh Sinha - Internal Medicine Physician, author of The South Asian Health Solution, host of the Meta Health Podcast, Director of Corporate Wellness for Sutter Health in Silicon Valley

In books like Becoming A Supple Leopard, Deskbound, and Built To Move, we stress the importance of a lifestyle of constant movement. This simple suggestion is now the gold standard to support general health, peak performance, recovery, and injury prevention. Fancy training protocols are great for elite athletes, but most of us simply need to get up and start moving more every day. It starts with walking, especially in barefoot-style shoes, to reawaken your kinetic chain functionality. Born To Walk is a great guide for getting fitter and avoiding overtraining.
--Dr. Kelly Starrett, DPT, and Juliet Starrett, mobility coaches, founders of TheReadyState.com and 3x bestselling authors

As a lifelong powerlifter and bodybuilder, the gym has always been the centerpiece of my fitness experience. However, I have always had an innate sense that walking was an extremely important element of overall fitness and health-a fantastic complement to the power-oriented workouts in the gym. Walking has been a mandatory part of my daily routine for years-so much so that I was able to pick up endurance running quickly and achieve my crazy goal of completing the 2023 Boston Marathon. Born To Walk will give you a sensible and sustainable way to get fitter than ever.
--Mark Bell - The "Meathead Millionaire", Power Project podcast host, world-record powerlifter

I've certainly pushed the limits of human peak performance in a variety of extreme, mildly masochistic athletic challenges, but walking is now my absolute foundation. I try to step as much as possible throughout the day as a top full body health and mobility priority. My friend Mark Sisson has once again succeeded in challenging flawed and dated conventional wisdom about fitness in his new book Born To Walk, which will help awaken you to an empowering new approach to an enjoyable, time-efficient, active, energetic lifestyle.
--Ben Greenfield - Coach, speaker, bestselling author of Boundless, host BenGreenfieldLife.com

As a doctor specializing in metabolic health it's heartbreaking to see people coming in with preventable injuries that ultimately derail their fitness dreams, often for years if not permanently. Too many programs fail to meet people where they are or take their age, weight or sex into consideration. Walking is the first step toward reducing your risk of the prevailing metabolic and cognitive disease patterns of sedentary modern humans. Born To Walk is a great guide for how to improve your lifestyle with a simple plan to move more and sit less.
--Cate Shanahan, MD, bestselling author of Deep Nutrition and Dark Calories

Mark Sisson's Born to Walk redefines how we view fitness by emphasizing walking as a vital, foundational practice for health and longevity. Rather than pushing extreme endurance, Sisson makes a compelling case that walking--not running--best aligns with our genetic blueprint, promoting physical resilience, metabolic balance, and mental clarity. With a practical approach, he advocates a walking-centric lifestyle that prioritizes gentle movement over high-intensity strain, helping readers enjoy sustainable, lifelong wellness. It's the perfect guide to being kinder to your body.

Why run when you can walk? You'll build great aerobic fitness, fix injuries, and be happy! A walking-oriented lifestyle balances the extremes of today's sedentary patterns, and a fitness culture that thrives on overly stressful programming-pounding the pavement to the point of injury and exhaustion. Unlike overly stressful workouts, walking builds both health and fitness. Highly recommended: Try it...you'll love it!
--Dr. Phil Maffetone, author of The Big Book Of Endurance Training And Racing, aerobic training pioneer, barefoot running expert

I'm a big fan of rucking as delivers fantastic aerobic conditioning without the impact trauma and risk of overuse injury, exhaustion, and depletion that comes with running. For all manner of fitness goals, you need a safe way to maintain a strong aerobic base. Born To Walk walks you through how to do it!
--Drew Manning, "Fit to Fat to Fit" personal trainer, author, and podcast host

The human urge to walk arises out of an "active phenotype," which requires adequate skeletal muscle conditioning. Walking is not the "first step" to fitness; you must develop muscular strength to be safe and benefit maximally from walking. I appreciate the emphasis on full-body, functional fitness in Born To Walk and also it's about time to put the final nail in the coffin of the running boom.
--Dr. Doug McGuff, emergency room physician, strength training expert, bestselling author of Body By Science

I strongly advocate leading a healthy, fit lifestyle. But I know what it's like to overdo it and plunge into burnout, injury, and illness. This is particularly true for hard-driving, multi-tasking females trying to balance career, family life, and hormonal changes associated with perimenopause and menopause. Walking is often taken for granted, but it delivers comprehensive fitness and metabolic benefits without the risks associated with overly stressful exercise. Born To Walk will help re-educate the fitness masses that they can take it easy and still get results, and also balance overall life stress more effectively.
--Cynthia Thurlow, Nurse Practitioner, TEDx speaker, author of Intermittent Fasting Transformation, host of Everyday Wellness podcast

Born to Walk highlights the benefits of building endurance and aerobic capacity the right way, with an active, outdoor-oriented lifestyle: extensive time on your feet walking, jogging, hiking and enjoying long interactions in nature. Every endurance runner knows what it's like to push too hard, get injured, and lose fitness. It's time for a more sensible, enjoyable approach--and one that's within reach of people of all fitness levels.
--Don Freeman and Scott Warr, hosts of the #1 ranked Trail Runner Nation podcast

As lifelong competitive athletes, we've faced our share of injuries, requiring us to rehab and re-educate our bodies to move correctly. Time and again, we've been reminded of the importance of a solid foundation in everyday movement and basic physical functionality to continue pursuing peak performance. It all starts with walking--the most basic and foundational of all human movements. Born to Walk is an outstanding guide to help you establish your own "human" base, and avoid the negative impact of overdoing things-as endurance athletes often do.
--Gabby Reece and Laird Hamilton - Authors, entrepreneurs, and America's iconic fitness couple

Mark Sisson and Brad Kearns' paradigm-shifting Born to Walk will completely transform the way you think about intensive endurance athletics. In a world where marathons and extreme endurance are often heralded as the pinnacle of health, Born to Walk uncovers the surprising truth about what's truly best for our bodies -- and it's not what mainstream advice might have you believe! Born to Walk equips you with the tools to rethink your approach to exercise and wellness, embracing a path to longevity that is both less grueling and more sustainable. The insights will inspire you to rethink, recalibrate, and rediscover the joy of movement, all while prioritizing what truly matters for long-term health. It's an essential read for anyone ready to walk their way to a healthier future.
--Melanie Avalon, host of Melanie Avalon Biohacking Podcast and author of What, When, Wine

Health and fitness expert Mark Sisson is the New York Times bestselling author of The Keto Reset Diet, The Primal Blueprint, and founding father of the ancestral health movement. His blog, MarksDailyApple.com, and Primal Health Coach Institute have paved the way for primal enthusiasts to challenge conventional wisdom's diet and exercise principles and take personal responsibility for their health and well-being. Known as a market-disrupting, innovative entrepreneur, Mark’s Primal Kitchen enterprise introduced healthy condiments to the marketplace for the first time. The brand grew quickly, was lauded for “changing the way the world eats,” and was acquired by Kraft-Heinz in 2018. As one of the earliest proponents of barefoot-inspired living and the minimalist shoe movement, Mark proceeded to launch Peluva five-toe minimalist footwear company (with his son Kyle) in 2021, and is now busy “changing the way the world walks.”Mark, 71, has a BA in biology from Williams College and is a former world-class endurance athlete, with a 2:18 marathon and a fourth-place finish in the Hawaii Ironman World Triathlon Championships to his credit. Mark lives in Miami Beach, Florida, where enjoys Ultimate Frisbee, standup paddling, fat-tire beach bike rides, and a walking-oriented lifestyle, Brad Kearns, 59, is a New York Times bestselling author, Guinness World Record setting Speedgolfer, #1 ranked USA Masters Track&Field age 55-59 high jumper in 2020, and former US national champion and #3 world-ranked professional triathlete. He has worked with Mark Sisson to promote the Primal Blueprint lifestyle with books, seminars, retreats, and online multimedia educational courses. In 2017, their book, The Keto Reset Diet, became New York Times bestseller, and briefly held the #1 ranked overall bestselling book position on Amazon.Brad hosts the B.rad podcast (2022 reached top-10 ranking in Apple Podcasts "Fitness" category), covering health, fitness, peak performance, personal growth, happiness, relationships and longevity, with humor and a little spice. Brad's promotes the ideal of pursuing peak performance with passion throughout life: a commitment to age gracefully, preserve passion and competitive intensity throughout life, and have fun along the way. In 2018, Brad broke the Guinness World Record for the fastest single hole of golf ever played (minimum hole length of 500 yards). Playing with a single club (3-wood) and sprinting full speed between shots, Brad played a 503-yard hole at Woodley Lakes (Van Nuys, CA) in 1 minute, 38 seconds, scoring a birdie four (Search YouTube For "Brad Kearns Speedgolf World Record"). Brad is 4-time top-20 finisher in the World Professional Speedgolf Championships, He placed third in the 2017 California Professional Speedgolf Championships, shooting 78 on a championship course in 47 minutes for his best Speedgolf score (adding together strokes and minutes) of 125. During his nine-year career as a triathlete, Brad was one of the world’s top ranked professionals, amassing 30 wins worldwide on the pro circuit. Career highlights include a remarkable streak of seven victories in a row ('91-'92), a world duathlon series championship, two national triathlon championships, and a #3 world ranking in 1991. Brad is the last American professional male in to place in the top-5 in the ITU World Championships (1992) and still holds the Hawaii Ironman 24&under age division American record at 8:57 (1989).In 2020, at age 55, Brad reached #3 global and #1 USA Masters track rankings in the high jump. In 2022 at age 57, Brad jumped 5'1" (1.54m) to top the early-season USA list. In 2016 at the age of 51, Brad cleared a best of 5'4" (1.63m). At age 57, he ran 400 meters in 1:03.Brad hosts numerous online multimedia educational courses at his Brad Kearns website. His courses teach you to implement a winning morning exercise routine, engage in therapeutic cold exposure, and transform your diet, exercise, and life

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