The Run Walk Method: The Ultimate Running Method For Going Longer
If you’ve ever stopped to walk during a run or race because you were exhausted or out of breath, and then started running again once you felt better, you’ve incorporated walking with your running.
When discussing the run/walk method, however, we are talking about a more specific, planned strategy, using predetermined times for walking breaks.
Far from a sign of failure, following a run/walk plan has many benefits and can be an effective running strategy for any distance and any ability level.
What Is The Run Walk Method?
Made popular by runner and coach Jeff Galloway in the 1970s, the Run Walk Method is simply a running strategy that involves incorporating planned walking breaks in your runs, so you’re regularly switching between running and walking
Coaches and running programs may recommend different run/walk ratios, but the basic concept is the same: run for a predetermined distance or time, then walk for a predetermined distance or time, and repeat!
7 Benefits Of Using The Run Walk Method
1. Helps New Runners
If you’re just beginning to run, implementing a run/walk strategy will make you feel more in control of your workout and will also allow you to cover more miles than you would without walking breaks.
These benefits will likely reduce your feelings of intimidation about running and increase your motivation, which means you’ll be more likely to stick with running and establish a solid running base.
2. Improves Recovery
Walking breaks are, effectively, short periods of active recovery which prevent you from fatiguing your body through repetitive exercise, allow your running muscles to rest and recover, and also help you conserve energy so you can run farther with less fatigue and stress on your body.
Using a run-walk method also helps you post-run, as you will recover quicker because you put less stress on your body during your workout and therefore will have less muscle soreness and inflammation.
3. Good For The Injury-Prone
Whether returning to running after an injury, running through a minor injury, or trying to avoid injury in the first place, the walking breaks of the run-walk method are invaluable.
During the walk segments, different muscle groups are utilized, which counteract the effects of repetitive stress inherent with continuous running and thus minimize the chances of aggravating a prior injury or causing a new one.
4. Helps You Go Farther
By allowing your body to essentially re-set during walking breaks, you delay fatigue and extend the time you can continue making forward progress and may find yourself going distances you never imagined possible.
5. May Help You Go Faster
Although counter-intuitive, inserting walking breaks into your running may help you reduce your race time.
If you typically slog through the last few miles of a race or reign in your pace throughout a race for fear of running out of steam at the end, you may be pleasantly surprised to find that taking regular short walking breaks results in a faster finishing time.
This improvement happens because the walking breaks give you a chance to recover, both physically and mentally, so you can go a bit faster during the running segments than you would if you were running continuously.
The walking breaks will also help you feel less fatigued than you would otherwise, which will leave you with sufficient reserves of energy to finish strong.
6. Makes Running Less Stressful Mentally
While there are many physical benefits to taking walk breaks, there are mental benefits as well. Many runners, in fact, find that integrating walking segments into their runs helps them feel more in control of their workouts and makes running less stressful and intimidating.
7. Helps Keep You Focused
If you have trouble staying in the moment during your runs and find yourself worried about getting to mile 13 when you’re only on mile 1, having a run/walk strategy may help keep you present,
as monitoring the time for your running and walking segments will, necessarily, require some focus and will help keep your mind on the segment you’re in rather than on all the miles ahead of you.
Who Can Benefit From The Run Walk Method?
Almost everyone can benefit from using the run/walk method, including if you are:
- A new runner
- Injured, injury prone, or coming back from injury
- Trying to build endurance, but are not progressing or are feeling burned out
- Dreading your runs or finding them stressful
- Struggling with training for a race.
How To Implement The Run Walk Method
After deciding you’d like to give the run/walk method a try, the next step is to find the running and walking ratio that is right for you.
If you are returning to running after injury
In these circumstances, the run/walk ratio will depend on many factors, including the nature of your injury, time off from running, whether you’ve recovered completely, your prior level of fitness, and your goals.
Implementing a run/walk strategy of some sort, however, may allow you to ease back into running and avoid aggravating an injury. As with newer runners, start with shorter running segments and longer walking segments as you test your abilities and fitness level.
You may also want to initially keep your pace a bit slower than it was pre-injury. If your goal is to get your running back to the level it was before your injury, create a plan that takes you gradually from where you are to where you want to be, but as you ramp up, be flexible and willing to scale back if your injury starts to flare.
If you are training for a race
If you are training for a race and struggling to run the distances prescribed by your plan, try using a run/walk strategy, which will likely allow you to cover the scheduled miles and keep you on track.
If you are only having trouble completing your long runs, you may want to use the run/walk strategy for those runs only, but can certainly use them for your shorter runs as well if you find they help you recover faster and keep you motivated to stick to your plan.
During a race
If you have been using a run/walk strategy while training, you will want to use the same strategy during your race, starting from the beginning to avoid using up energy reserves you’re likely to need at the end.
If you did not use a run/walk strategy while training, but find yourself undertrained or struggling during a race, consider incorporating regular walking breaks during the race.
Many runners take a short walking break at every aid station, which has the double benefit of giving you a brief recovery period and also allowing you to get some water and fuel more easily.
If walking through the aid stations does not seem sufficient, settle on a run/walk ratio that seems to fit your situation. Perhaps you think running three minutes and walking one minute seems doable, so give that a try, and then adjust based on how you feel.
In general, it is better to have a run/walk strategy, even one created on the day is better than running until you can’t run anymore and are forced to walk, and then feeling horrible about walking and forcing yourself to run again, which is a stressful and demoralizing process.
Having a set plan in mind puts you back in control and may even reduce your fatigue levels to the point you can finish the race stronger than you anticipated.
How to Successfully Use the Run-Walk Marathon Strategy
Is it possible to run-walk a marathon? Yes!
Is it difficult to run-walk a marathon? This answer is also likely “yes” as the distance of a marathon is pretty serious. But this method can certainly make the achievement more possible for many people.
Keep in mind that most races have course time limits. This means we must be strategic when using the run-walk-run method. Research the slowest pace you can keep to complete the course. This will help you stay ahead of that time limit to avoid a “Did Not Finish.”
If you train appropriately this is a method that is viable for completing the 26.2-mile distance of a full marathon. This also means that you could run-walk run a half marathon. This is great news for many as the 13.1-mile distance has become quite popular in recent years.
Complete a Marathon: The Run-Walk-Run Method
This method is exactly what it sounds like. You split your time between running and walking. However, it’s more strategic than just running when you feel like it and walking when you’re out of breath.
A great element of this method is that it is completely customizable for each runner. It’s also entirely adjustable so that as your stamina increases you can apply a higher level of challenge if desired.
The run-walk-run intervals can be changed on the spot if you are feeling sluggish one day. You may also find that your race-day adrenaline means you can add a few seconds to your run interval. You may even earn yourself a quicker finish time.
How to Begin Run-Walk-Run Training
Identify Your Goals
If you’re completely new to running or you’re returning after some time away, begin by gently testing your limits. When you are in the running stage of this method, how do you find your breathing to be? Are you out of breath? Would you be able to easily carry on a conversation?
If you’re out of breath decrease the amount of time you spend running and increase the length of time walking. Also, remember that you can always decrease your pace. These two main strategies will help you to get the most out of your training.
Once you’ve found a comfortable starting place note the length of time you’re walking and running. The options with this are pretty limitless.
Slow and Steady Your Training Pace
Many reputable training plans suggest keeping your long runs to a slower pace than your short runs. The Galloway Method follows the same common rule.
This is an especially important rule on hot days. Sometimes the most difficult thing to do as a runner is admitting you need to take it easy. Push too hard and it becomes more difficult to avoid injury.
Remember that you may see yourself becoming a stronger runner by using this method. This means that perhaps throughout your training cycle you will increase your pace as you feel necessary. While tracking your time is a good measurement, tracking how you feel is an even more accurate tell.
Run-Walk-Run a Marathon Without Training
Is it possible to complete a marathon using the run-walk-run method? Absolutely. Is it possible to complete a race without any training? Well, anything is possible. But that might come at a cost. Plan your time accordingly so that you can train properly and be confident when you toe the line at your race.
Is the Run-Walk Method Better than Running?
The best method for completing a marathon or other long-distance event is doing what is best for your body. Generally, runners find that their ability to adapt and recover after a race is better when using walk breaks.
This method is often credited with less risk of injury through training and race day. The run-walk-run method may be better for a new runner, or a runner prone to injury.
However, there are millions of marathon runners in any given year that do well with running the entire race. The run-walk-run method gives many runners the mental upper hand when trying to finish a marathon.
