If your entire social media feed is flooded with friends and family crushing marathon training, then ‘tis the season! Personally, I feel more inspired with each celebratory post I see, but if you’re a rookie runner hoping to cross a finish line of your own, it can feel overwhelming. Training for any race takes planning, persistence, and lots of hard work, but the run/walk method can help you rock race day.
The run/walk method involves alternating between running and walking at timed intervals, says Kelli Sullivan, CPT, a personal trainer and RRCA-certified running coach. “Whether you’re eyeing your first 5K or your 50th marathon, recovering from an injury, or looking to safely increase your mileage, the run/walk method can be your secret weapon.” Sullivan says the method was first designed by Jeff Galloway, author of The Run Walk Run Method.
The idea is that the planned walk breaks are a form of active recovery to help you build confidence and endurance without pushing yourself too hard, says Sara Hayes, an RRCA-certified running coach and founder of Mindful Miles Running. “The run/walk method is a great way to meet yourself where you’re at and scale as you’re ready,” she says.
Ahead, running coaches weigh in on everything you need to know about the run/walk method, including the benefits, potential risks, and best tips for getting started.
Meet the experts: Kelli Sullivan, CPT, is a certified personal trainer and RRCA-certified running coach. Sara Hayes, is a RRCA-certified running coach and founder of Mindful Miles Running. Jill Becker, CPT, is a certified personal trainer and RRCA-certified running coach at Life Time.
What is the run/walk method?
As the name suggests, the run/walk method is when you alternate between running and walking intervals, says Hayes. “It helps reduce the physical and mental barriers to starting or reintroducing running by making it feel less overwhelming, and easing your body into movement, minimizing burnout and injury risk.”
That said, the run/walk method is for anyone and everyone, but it’s especially great for beginners, those returning from an injury, postpartum runners, or anyone feeling intimidated by continuous running, says Hayes.
The method could enable you to extend your overall workout time and gradually build endurance, Sullivan explains. It can also decrease your risk of injury since walking helps limit the continuous impact on your joints and muscles, adds Jill Becker, CPT, a personal trainer and RRCA-certified running coach at Life Time.
Another major perk? The method is easily customizable for any skill level, making it a versatile tool for long-term running development, says Sullivan. All you have to do is gradually adjust the running intervals when you’re ready to up the ante (more on that soon!).
How To Try The Run/Walk Method
Always warm-up.
Properly warming up is crucial for activating your muscles and preventing injury, so Sullivan recommends starting with five to 10 minutes of brisk walking. Dynamic stretches like leg swings, high knees, and arm circles can also loosen you up for the upcoming workout, she adds.
Determine your intervals.
The ideal run/walk ratio depends on your fitness level and goals, so Sullivan recommends the below cheat-sheet for getting started. “There’s no ‘perfect’ ratio because the best one is the one that allows you to complete your planned distance comfortably and safely, so listen to your body and adjust as needed,” she says.
Beginner: Start with a 1:2 or 1:1 ratio
Example: One-minute run, followed by a two-minute walk, or a one-minute run, followed by a one-minute walk
Intermediate: Move to a 2:1 or 3:1 ratio
Example: Two-minute run, followed by a one-minute walk, or a three-minute run, followed by a one-minute walk
Advanced: Progress to a 4:1 or 5:1 ratio
Example: Four-minute run, followed by a one-minute walk, or a five-minute run, followed by a one-minute walk
As for your total workout time, Becker suggests starting with 30 minutes and increasing by five minutes each week when you’re ready to level-up. Incorporating hills and more challenging terrain into your route will also up the difficulty, adds Sullivan.
Select your pace.
Choosing the right pace is crucial for successful run/walk training, so consider the following tips:
- Start conservatively: Your running pace should allow you to hold a conversation, so if you’re gasping for air, Sullivan says to slow down. If you’re new or returning to running, it’s also okay if your run is more like a brisk walk, adds Hayes.
- Honor your walks: Keep your walking intervals casual and go at your natural walking pace, says Hayes. The goal is to feel comfortable and like you can talk in complete sentences, per Becker.
- Listen to your body: If you’re overly fatigued, Sullivan recommends slowing down. When your endurance is strong, you can slightly pick up the running pace, but avoid sprinting, says Hayes.
Commit to cooling down.
Cooling down post-workout is essential for promoting recovery and preventing injury, so always finish with a five- to 10-minute walk after your final interval to gradually lower your heart rate, says Sullivan. From there, Becker recommends another five to 10 minutes of stretching and mobility work that focuses on your calves, quads, hamstrings, and hip flexors.
Risks Of The Run/Walk Method
One of the main risks is becoming too ambitious too quickly. “As you start to feel more capable during your run intervals, it can be tempting to push harder or skip the walking breaks altogether, but this can lead to burnout or injury, especially for beginners,” says Hayes. “It’s important to finish your run feeling like you could do more, [which] builds confidence and excitement for the next run, which will help develop consistency.”
On the flip side, if your goal is to eventually run continuously, you also want to be mindful that you don’t become over-reliant on your walking intervals, says Sullivan. “For some, the walk breaks might become a psychological crutch, limiting someone’s belief in their ability to run continuously.”
Finally, the frequent transitions between running and walking can initially feel disruptive to your rhythm, says Hayes. This can also make it harder to regulate your body temperature in colder climates, though over time, those transitions will become more fluid, and your body will adjust to the intervals, adds Sullivan.
The Best Run/Walk Gear
Frequently Asked Questions
What should you eat before a run/walk workout?
“It’s helpful to eat a small snack 30 to 60 minutes before a run to give your body the energy it needs,” says Hayes. Her suggestion for quick, digestible fuel that won’t feel heavy on the stomach? A banana with peanut butter or toast with honey and applesauce.
If you plan on running for more than 60 minutes, you also might need fuel during the workout itself, so Sullivan recommends experimenting with energy chews in this case.
Hydration is also key, so it’s best to intentionally drink throughout the day and have about eight to 16 ounces of water 30 minutes before your workout, adds Sullivan.
Can you use the run/walk method during a race?
You, and many runners find it very effective, says Becker. The method can help you maintain a steady pace, preventing the common mistake of starting too fast and burning out, says Sullivan. If you’re running longer distances, regular walking breaks can also help you conserve energy for later in the race, potentially leading to stronger finish times, she adds. “Breaking the race into smaller, manageable segments can make the overall distance feel less daunting.”
Exactly when you walk during a race is up to you, but Becker says that water stations and uphill are great times to slow down and conserve energy.
How often should you do the run/walk method?
A lot comes down to your current fitness level and goals, but Becker recommends starting out three times per week, with at least one rest day between each session. This gives your body ample time to adapt and recover so you feel ready to go for your next workout. If you’re an advanced runner, Sullivan says you can increase the frequency up to four to five times a week.
Just remember that consistency is more important than volume, especially when starting out, says Hayes. “You know yourself and your schedule best, so if once or twice a week is more manageable for you, then start there.”
Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.
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