David Harbour: ‘A lot of my runs are half walking… those are worthy of celebration’

David Harbour is the face of Brooks Running’s Its Your Run Campaign. Brooks is just an athletic apparel company, but I dig this campaign because the idea is that whatever you define as your run routine – do it. That part really speaks to me and apparently it does David as well. David is in a weird branding place right now. His star rose while he had a schlubby dad bod and he promoted the idea of adorable over cut. Then he got cut and now he’s still trying to promote the idea that he loves big bodies and fit bodies. To be fair, he pulls it off. And things like this campaign and his interview about his fitness journey about why he started running help. David said he began a proper running routine not to lose weight but because in his 40s he found himself unable to sprint across the street to avoid traffic. When he realized how far his mobility had declined, he made changes. Now he tries to do something physical every day. But it’s not always intense workouts and high-impact cardio. And David said those in-between efforts need just as much shine. For example, David says his own runs are really half-walking, but he feels they should be celebrated too. I agree.

When he realized he needed to change: There was a moment where I was crossing the street in New York and there was a car coming and I thought, ‘Oh, I gotta sprint a little bit across the street,’ and I just couldn’t sprint. And I was like, ‘Oh I guess that’s gone. I guess I’ll just never sort of run across the street.’ I mean at this point I was like 270 lbs. and my knees were kind of shot. And I just sort of thought that that’s the way life was, that was the trajectory of your body.

On dropping 80 pounds for Stranger Things: It opened up a whole new world, [I’m] a lot more pliable and a lot more teachable, even in my mid 40s, than I ever imagined it could be. And it felt like a rebirth. It was really refreshing and really exciting to feel like after months of training like, Oh now I can just sprint across the street if a car comes. Just simple little things like that that were really exciting for me.

His non-work exercise routine: When I’m not training specifically for something, exercise in general can be much more playful, doesn’t have to be as grindy or as serious or as right-and-wrong as some of the experts will tell you. But then of course when I’m doing too much of that I long for that expertise and the intensity. So it’s a bit of the grass is always greener.

How he runs: I really started [running] a lot more during the pandemic because I was so stressed out, especially going back to work. I had a lot of anxiety and I went to a PT who told me, ‘Look, all you gotta do is run for 45 minutes to an hour, really slowly, and your breathing and your heart rate will level out. I did that for a couple weeks and after about the second week, I noticed a huge difference mentally and in my anxiety. It all sort of melted away. So it really is more about anxiety than cardio for me, although there are cardio benefits. It really is a mental, spiritual gain.

I really liked that because, you know, a lot of my runs are half walking. So according to them, those are worthy of celebration. To have a campaign that really fit me and my style of how I approach running, I just thought that was a very sort of welcoming, nice way to look at fitness in a world of all these experts, in a world where I’m constantly being barraged about how to do an exercise and how I’m doing it wrong, to have this attitude of like, it’s a playful thing and it’s your run and you can go out and do it any way you want to do it. It was very refreshing to me

[From Yahoo]

I found David’s comments on exercise interesting because I think it’s an important angle. David emphasizes his routine is for his mental and sustained health. There’s nothing wrong with wanting to work out to reshape or lose weight, of course. But for people like me, it’s daunting to see how hard some of these people work, even though I love their results. David’s playful and more customized approach speaks to me. One can lead to the other, as David pointed out. His inability to sprint across the street at 270 pounds led to an 80-pound drop and the ability to get in Hellboy shape. I was in pain putting together a chair when I realized I need to build strength. That was my objective. Once I got some energy, I asked my trainer if I could try to lose some of this pesky pandemic/menopause weight. It’s slooow going, but I am already half-way to my goal.

I agree that whatever routine a person follows should be celebrated. Yes, I’m trying to convince myself of that as much as you guys. I’ve said many times that in my late 40s my ability to run over two blocks disappeared. So I almost exclusively fast-walk now. My doctor, my trainer, several fitness-adjacent folks all tell me how much better it is for my knees and shins but I still feel like a failure in some way. I like David’s comments about approaching exercise with a more good-humored mentality. What he’s talking about here is important. People need to celebrate their different routines more. It would be more fun. I’m just tired of feeling guilty about not doing this or eating that. I’d rather feel good like David than focus on what I haven’t accomplished.

Photo credit: Avalon Red, Instagram and Backgrid

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31 Responses to “David Harbour: ‘A lot of my runs are half walking… those are worthy of celebration’”

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  1. FancyPants says:

    I’ve always thought the best workout to do is the one you WILL do, and the best time to workout is the time you DO workout. I go through phases where I do more spin/less strength and more strength/less yoga and more outdoor run/walk / less indoor stuff and vice versa everything… there are a million different free videos on Youtube, you don’t have to hate it. I’ve been doing run/walk intervals for 20 years, and I proved to myself at a 50 mile race that I can do 4 minute/1 minute run/walk intervals literally all day, but if I try to run a whole 5K I might die, hahaaa. I see people get into arguments on message boards about how it’s not running if you walk, but whatever- [shrug] we all get the same finisher medal at the end. Any movement is better than no movement- you do you!

    • Anita says:

      For me, it was a matter of finding a window of least resistance. It’s on my way to or from work. I stop at the landscaped park in town and walk as long as my schedule and outside conditions allow. This can be either a short 15 minute walk (just to feel the forest and its quiet) or 2 hours. I always have shoes with me in the car or dress accordingly in the morning.

  2. Fuzzy Crocodile says:

    I had a similar revelation but it was the thought that if I had to do a escape run like they do in Handmaid’s Tale or any other apocalyptic event, I would fall way behind. It kept me motivated.

    • FHMom says:

      I can relate. I started running about 10 years ago with the motivating factor being that if anybody was chasing me, I wanted to be able to run a few miles. People must think I’m nuts when I say that, but it’s true. If you’ve ever watched Zombieland, Columbus’s rule #1 is Cardio. If you can’t outrun the zombies, you are dead.

      • Karla says:

        Did you guys ever try the Zombies Run! App? I loved it years ago. It’s audio stories set in a Walking dead scenario. You are a runner and have to get supplies. Sometimes Zombies chase you which is when you need to speed up to outrun them. You can actually hear them snarling in your ear…it’s Intervall training with Zombies for runners.

      • FHMom says:

        @Karla
        Thanks for mentioning this. It sounds intriguing.

  3. Laalaa says:

    It took my m. cycle skipping a beat for the first time in my life to realize I was working out too hard.
    It is important to be active, but active is a relative term and the “active” we usually see is celebrity working hard all day for a role. NOT THE HEALTHIEST WAY!
    Glad he’s keeping it real!

  4. TwinFalls says:

    I hate running for exercise. I love hiking, I love swimming, I love yoga, I like free weights. I can tolerate my stationary bike during winter but running just to run? Shoot me.

    His attitude is really great. Exercise doesn’t have to be a perfect workout or look the same everyday. And it is so good for mental health.

    • TikiChica says:

      Totally agree with the mental health side. I used to suffer from terrible anxiety and running completely got rid of it. Same would apply, of course to any vigorous exercise, it’s just that I happen to enjoy running.

  5. Desdemona says:

    I hate running but I love walking. I do prefer swimming but right now I can’t because I have bilateral “frozen shoulder”. Going through physical therapy exercises daily.
    But even when I was at my best, I would never go ruuning because I dislike it. In order to be able to keep training / working out one needs to enjoy what we’re doing, otherwise we’ll fail.

    If walking is what you like, then walk. If you prefer running, weight lifting, whatever, then do it. But do something you ACTUALLy enjoy or you’re bound to fail.

  6. Anita says:

    I used to feel guilty if I did not work out regularly or skipped yoga or Pilates class. Then I did not go to class, then I skipped the next week because I had not gone the previous week; in my mind I felt like a bloated sausage, etc. Until one day I realised that it did not matter how consistent I was, and that once a month was better than never, and twice a season was better than never. It took me a long time to find a routine that fit me, and to realise that walking is the right exercise for me.

    Yes. David, every minute trained is a cause for celebration, good for you, and good for each of us who show up for ourselves.

  7. TikiChica says:

    People interested in run/walking should check our former Olympian Jeff Galloway and his run/walk/run program. He is awesome.
    I exercised on and off for many years. What kept me consistent this past decade has been focusing on the health benefits, and not on the weight-loss or toning sides, as the results take time. Currently, I work out or run 6 days a week and between that and my vegan diet, I have no menopause symptoms (I’m 50 in October).

    • Mcmmom says:

      I ran a marathon, multiple halves, and lots of other races using Galloway’s approach.

      And incidentally, Brooks are great running shoes. I think I’m on my 10th pair of Adrenalines. They have the greatest heel to toe ratio, which I need for chronic Achilles tendinitis.

  8. Becks1 says:

    I love running. I stopped maybe 5 years ago? I had an achilles injury that exacerbated my already really bad plantar fasciitis and I also have a bad bone spur in my big toe that makes pushing off hard (its also why I cant wear heels, I can’t have that pressure on my foot.) I’ve run off and on over the last 5 years and went to PT and got custom orthotics and all that, but really was more about exercise videos or the stationary bike or the gym in general etc.

    so over the past 6 months I’ve gotten back into running REALLY gradually so i don’t injure myself (my bone spur obviously has not gone away but I can deal with the PF with stretching etc) and its so nice. I’m not fast, I’m not training for a marathon, but I just love how simple it is. Just get out there and move your legs. If your legs get tired and you need to walk, then walk some. I feel the same way about walking…..its just so simple. Just get out there and walk. Wear headphones or don’t. Walk with a buddy or don’t. But just moving feels so good IMO.

    I think sometimes there’s such a push to make exercise so complicated or to emphasize what the best kind of is or whether you should do strength training before or after cardio or whether exercise in the AM is better or exercise in the PM and I think that makes it overwhelming for some people. It doesn’t have to be that complicated to be beneficial, both mentally and physically. Go for a walk on your lunch break if you can, even a 10 minute walk. When I used to be in the office I would go for a walk in the afternoons (just 10 minutes or so around my building) and it helped clear my mind SO much. It wasn’t about the exercise, it was about fresh air and sunshine and having a mental break.

  9. K says:

    I agree with DH completely. Through my lifelong struggles with depression and anxiety I can truly say running has played a huge role in saving me. Exercise of any kind whatever you can manage will help you. I understand everyone is different and that’s ok. You don’t have to run. Do something where you can connect to feeling alive and enjoy surprising yourself .

  10. Esmerelda says:

    I woke up to the mental health benefits of a daily long walk during lockdown, and now it’s part of my routine.
    I also enjoy swimming and pilates and tennis, but I do those only when I have the time/energy to find a class.
    I enjoy running only when I’m with a group, if I go running alone I get bored – walking I enjoy alone, but other sports must have a social dimension for me… To each their own, I guess, and I love this “no need to be perfect” message.

  11. Tate says:

    I workout for the mental health aspect. It helps my anxiety sooooo much. It’s nice to stay in shape but the anxiety relief is what motivates me everyday.

  12. Jessica says:

    I completely agree with him, do what feels best for YOU, stop trying to measure up to other people. I finally got into a regular routine in 2020 because it hit me that I was waiting for motivation. I assumed people who worked out regularly were motivated and had energy, and I’d get energy for a week or a few months here and there over the years but it never stuck, so I said screw it and started working out anyway, and sometimes I still hate every second of it but I ALWAYS feel better afterwards. I can’t always wait to feel motivated, so the Nike slogan makes total sense to me, just do it.

    I also signed up to do my first 5k next month. I’ve always been too intimidated to try one but I’ve given myself permission to walk if I need to, and I just want to have fun! I’m 41 and I know I need to start checking things off my bucket list:)

  13. Mila says:

    I hate running. It’s my nemesis. I like walking and speed walking

    • Hannah says:

      @Mila with you on the walking thing. I used to be a competitive track athlete (1500m) in my teens & at Uni. At 32, my knees are completely finished. I walk for my mental health — walking sorts out all the stuff & nonsense (I usually create) in my head, it’s when I have my best creative ideas and it keeps my anxiety at bay. Maybe I’ll run again — one day, but for now, I love my walking 🚶‍♀️🚶‍♀️🚶‍♀️

  14. Kirsten says:

    I used to be a big runner, but after having to take time off when I broke my foot, I had a lot of difficulty getting back into it, and trouble finding a replacement that made me feel the same and didn’t bore me.

    I know people will side-eye this, but a month ago I started Tracy Anderson’s online workouts, and LOVE them. It’s for sure expensive, but it only took two weeks for me to starting feeling a difference, and I actually look forward to doing it.

  15. KBeth says:

    I love him, he’s a sexy beast.

    • Jessica says:

      He really is like the ultimate man, tall and rugged and not too in shape where you feel bad for eating a cookie in front him, lol.

  16. Savu says:

    I love this. I’m currently having a high-risk pregnancy where my general activity level is even lower than normal (I’m not an exerciser). I’m trying to at least build endurance for delivery, so we go on walks every night. Some are short, some are long. There’s this hill we walk up where normally I’d need to stop for a second to catch my breath once we reach the top. And I can breathe through it now without stopping! The exact point of it all, to build some endurance. I thought I was gonna cry, I was so excited.

    It really is the little things.

  17. Angie H. says:

    All of this is exactly how covid/perimenopause hit me too. Such a mental AND physical battle bc our bodies really do respond different to food (blood sugar and blood fat), and also to exercise. I’m reading and re-reading a book by Stacy Sims called Next Level about just that; she wrote previously on how to leverage monthly cycles at the gym. Finally felt like I was getting more than “well, you’re aging” response which isn’t an actionable answer, which is SO frustrating while I’m already discouraged. And, I’ve been a huge DKH fan and he’s just so smart about how he thinks and especially talks about mental health and mental battles. Notably, for men, they really can just add those kinds of workouts, but perimenopausal have to do more HITT (even short ones) and move away from long/not too hard lifts due and watch *when* and *how* we eat as much or more than calories. This is all due to science I don’t fully understand, but the point is, women’s bodies are different than men’s during this time, the science is usually about men, and we have unique needs. But all of that, just moving, is important for our mental health. So I made tons of little adjustments and no I haven’t lost weight, but WOW do I feel better! It’s really fun to see my marathon runner husband’s brand is being represented by someone like me! Trying because of my mental health!

    • MariaT says:

      I just read Next Level and am incorporating a lot of the recs. I am a runner and would run every day if I could – I also have anxiety disorder and it’s a critical part of managing it. But I am 48 and menopause is kicking my ass and my intense daily cardio, intermittent fasting and deep caloric deficit just stopped working and I gained weight. So now I run 4 days (2 are HIIT), yoga 2 days, LHS (lift heavy sh*t) 3 days and so plyo when I can. I still haven’t quite worked in a rest day.

      Have you joined the Next Level/peloton FB group? It’s really good – and Dr. Sims is in the group as well.

  18. Margot says:

    Same, David, same.

  19. Dylan says:

    I used to be a 5 mile-per-day runner. In my early 60s I had a total knee replacement thanks to that and generally have been paying the wages of sin for my once total commitment to jogging. During arduous physical therapy for that as well as shoulder injuries (bad cartilage seems to run in the family) I noticed every single therapist was wearing Brooks tennis shoes. I bought my first pair and also saw a podiatrist and bought orthodics now that one leg is now shorter than the other. I think Harbour’s the perfect candidate for the middle age to elderly crowd especially since his dad bod in Stranger Things is kind of a warning shot across the bow for those of us who slacked off due to aging joints. Brooks chose wisely and also drummed some excellent speaking points into their new spokesperson.

  20. Jaded says:

    I went from an active, fit, energetic 62 year old to having breast cancer at 64, instant and severe menopause having had to go off HRT immediately, 2 subsequent arduous surgeries to rebuild my mangled breast (google DIEP flat surgery), osteoporosis and osteoarthritis. To say my exercise routine has changed is the understatement of the year. Over the past few years my hip mobility has decreased significantly as has my lower back/SI joint area resulting in intermittent pain. I’ve had to change the way I exercise, hell even how I MOVE. But I’m a stubborn old lady now and have modified my routines so that I get a good workout without hurting myself. I find a combination of low impact HIIT, weights (5 to 12.5 lbs) and MetCon (metabolic conditioning) works for me. Several times a week I do Yin yoga routines to maintain flexibility and alleviate pain from bursitis and piriformis syndrome. I’ve found some amazing workouts targeted to women over 50 on YouTube — I highly recommend Pahla B Fitness, Jenny McClendon FitStart, and Senior Fitness with Meredith.

  21. square_bologna says:

    I like this approachable kind of fitness training! I’m postmenopausal, recently 50 pounds lighter, and fortunate enough to live in a part of my city with an almost suburban feeling, lots of sidewalks, so I go walking a lot. Recently I’ve begun adding a half-mile jog on a track that’s on my walking route, and I attempt to run up a hilly street on my way home. Initially I thought I wanted to become a Real Runner, do 5Ks, etc., but I’m not that ambitious for the external things. I keep walking and jogging to feel good and get stronger, and that’s enough for me. ☺️

  22. iseepinkelefants says:

    A friend of mine works for Greenpeace and said when he volunteered with them he was overly gross and slept with anyone, now I can’t unsee it. The slime ball characters he plays makes me think they’re probably really close to home.