Benefits of the Walk/Run Method

The Run/Walk method is popular with beginner runners (and it’s what we use for our beginner run programs). But even if you’re not a beginner, it can be a valuable tool. Benefits of combining short running intervals with walking, include:

REDUCED IMPACT: Walk intervals reduce the musculoskeletal impact of running. And walking uses different muscles than running, so the variety of movement and gait reduces the amount of repetitive stress on your body. 

IMPROVES ENDURANCE: Each time you switch from running to walking, you reset your energy system, so you start the next running interval feeling fresh and ready to go. This will help you go farther and longer without tiring out.

EASIER MENTALLY: Breaking up your run into smaller units can make the whole workout feel more manageable, help you stay positive, and help you stick with it for the long haul. 

Walk/Run Do’s and Don’ts 

DO: 

Start with short manageable run intervals (by time or distance). 30 seconds is plenty if you are just starting out. Combine that with a slightly longer walk. With our Get Started beginner group, we start with 30 seconds run / 90 seconds walk. 

Run slowly enough so that you can carry on a conversation.  There will be plenty of time down the road for improving speed and pushing yourself. For now, you want to run at a pace that you’ll be able to maintain, even as you start to increase the running distances over the coming weeks.

Keep your walks brisk. Try to keep your heart rate up while you’re walking. Think of the walking as active recovery, and an opportunity to reduce impact on your joints, not all out rest! 

DON’T: 

Don’t just “run until I’m tired” and then walk. You’ll feel much more in control of the workout if you plan out the walk and run intervals in advance. 

Don’t let the walk intervals get too long or else it will be hard mentally to start running again after a long walk. 

Most importantly – Don’t feel like you are “not a real runner” if you incorporate walking into your workout!

You can use the run/walk method to build your running endurance and transition to just running. But you can also keep incorporating walk intervals indefinitely. Just keep moving.