I am a HUGE advocate for run/walk. It’s an underrated running method that is glossed over because people “can’t get over not running a full mile without stopping.” That’s the objection I hear most often. I know, not running for a straight mile? That’s MADNESS! Actually, it’s not! If you can get over the not-running-a-mile thing, run/walk is a very simple technique you can immediately implement…& likely see instant improvements from.
If you listen to runners chatting at the finish line of any running event, they are almost always discussing what went well, but more often, what went poorly. Common complaints are: “I bonked”, “I hit a wall”, “I wasn’t as fast as my goal”. These issues usually stem from going out too fast, not fueling properly & poor pacing. Spoiler Alert: run/walk helps with all of these!
So what is run/walk? Run/walk is any interval of running, followed by walking, repeated throughout the course of your run. For example, you could run for 3 minutes, walk for 1 minute (3:1 ratio). Or run for 1 minute, walk for 30 seconds (1:0.5 ratio). Determining the right run/walk interval comes from your experimentation & your goals. The walk interval is where the magic happens. When you give yourself a window to walk, your body recovers, your heart rate drops, AND you have a built-in reminder (i.e. a break) to refuel. It is nearly impossible to go out too hard when you use run/walk. It forces you to leave some gas in the tank, which you can use in the 2nd half or last quarter of a race if you’re feeling good.
I have personally used run/walk on & off over the past five years. I was first introduced to it by Michelle when she was coaching me through my first Ironman. She wanted me to use it because it “helped mitigate injury”, but like a lot of others, I did not love the idea of walking. One of my training runs was a half marathon & I used a 4:1 run/walk. Near Mile 9 of the race, I noticed I was passing more & more runners, but that I also had more gas in the tank! I started cutting out walk intervals once I knew I had enough left in me. I ran a 1:56 half marathon, which is just under a 9-minute mile pace! Seeing that finish time & feeling so good, all while including walking, was my lightbulb moment that run/walk worked.
A few years later, I ran the Sawtooth Relay (a 62-mile relay race) by myself. During the race, I used 5:2 run walk interval, & held consistent pace for the entire 12 hrs of running. One of my training races leading up to the relay was the Weiser River Trail Run (a 50k ultra). I used a 7:1 run walk interval. For the first half of the race, I was one of last runners in the pack. Another runner decided to run with me & was self-conscious about being so far behind. I just kept telling him “be patient, we will catch them.” At the halfway point of the race, I slowly started passing runners. Those who had gone out too fast were slowing down or reduced to 100% walking. Meanwhile I was flying by feeling awesome! After starting the race in the back, I passed almost everyone (literally) & finished 8th overall female!
My most recent success story was last month when I ran a half marathon while 5-months pregnant. I used a 2:15/:45 run walk interval and ran a 2:09 half marathon. Using run/walk while pregnant has allowed me to continue to run for as long as possible, without throwing in the towel. With my first pregnancy, I ran a marathon at 20 weeks using a 6:1 interval. As I progressed in my pregnancy, I adjusted the interval based on how I was feeling that month, or even that day. The intervals slowly decreased, ending at a :30/:30 at 40 weeks. Fast forward to my second pregnancy & I am doing the same thing. This pregnancy looks different & my intervals are tapering off much faster than with the first one, but I am still getting out there & running!
There are certainly instances where I don’t use run/walk – it doesn’t have to be used all the time. But run/walk has taught me what it actually feels like to race smart, hold back & fuel consistently. There is nothing more defeating than hitting a wall & seeing other runners passing you in the last miles of a race. Conversely, there is nothing more satisfying than being the runner who raced smart & is passing everyone else. Give run walk a try, trust the method, and I promise it will deliver!