It had already been a long day. My husband’s 70k race was set to start before the sun rose, and we had made the awful discovery that he was missing the top of his hydration bladder. We got to the course early to plead with the race officials for help and were rewarded. Yet, by the time I was due to meet up with him to run the last 10-mile stretch, I was a ball of nerves, praying everything else would go smoothly.
I waited at the rendezvous point among other pacers and crew, making sure I arrived early, just in case. As the first hour ticked by, I drained my phone battery refreshing his location. After a couple of hours, I was worried, and I used the dregs of my phone battery to call him. “Where are you?” “Not far away.” “Is everything okay? I expected you to be here by now.” “I’ve been taking walk breaks.”
During a race, my husband, a former collegiate cross-country and track runner, was walking. Once I joined him, we continued to walk for half of the remaining distance before breaking into a run again. Taking walk breaks had once seemed so taboo to us, but here we were, walking during a race.
Walking is Strategic
There are two types of walking during a run, and it all has to do with your mental outlook.
The first is the walk so many runners know too well: the defeated walk. This walk happens when you have no intentions of walking. It attacks when you are running a loop or an out-and-back route and have to end your run prematurely, with no choice but to trudge back. You don’t want anyone to see you doing this walk. Maybe your head hangs down and your shoulders slump.
The second type of walk is the intentional walk. Even if you intended to run the whole way or for a long allotted time, you drop into a walk because you feel a cue to walk. Maybe your heart rate races too high, or that aggravating twinge in your knee returns. You walk because it’s the right thing to do, and you hold your head high knowing that you are making a calculated decision to walk.
I want to share a secret with you. The first type of walk doesn’t have to exist. Ever.
Whether you are first starting out in your running routine or a runner with decades worth of miles and dozens of races under your belt, you can walk during a run. No one is going to proclaim that you aren’t a runner or repossess your medals. Even if they did, well, then I’m not a runner by their standards either.
Why You Should Walk
If we get rid of the “defeated walk,” a few magical things might happen. First, your workouts will likely fail less often. Dropping into a walk doesn’t have to be the end of your run. It might just be an interim where you recover physically or mentally reset for a new leg.
Taking walking breaks is key to running longer distances and trail running. If you find yourself hitting a plateau, try adding a walking break and resuming your run when you feel ready (I recommend 3 to 4 minutes as a good starting point).
Walking breaks can also help you get through runs without feeling absolutely trashed. Finishing a run while still feeling like you have something left in the tank is ideal for building mileage, sticking to a running routine, and reducing your chances of overtraining.
How to Implement a Walk-Run Program
- Walk early. By starting your walking interval before you feel like you need it, you may feel more confident in picking up the pace again once the interval is over. Many runners only start walking once they feel like they need to stop, and if that’s the case, a walk may be an insufficient recovery.
- Schedule breaks ahead of time. To avoid feeling a sense of shame or defeat when taking a walk break, plan them ahead of time. Make walking breaks a structured part of your workout. Then, if you skip a walk break because you feel strong, you can feel a sense of accomplishment.
- Give yourself permission to walk. Regardless of how long you’ve been running or how fast you are, you might benefit from using walk breaks. You never know when the heat, sickness, or stress will make your run more difficult than it should be. I recommend using a heart rate range or RPE rating to determine when you might benefit from a walk break.
- Pick up the pace. If you think your run is destined to turn into a hike, try to pick up the pace, even if you have to go slow initially to recover enough. Walking at a brisk pace can give you similar benefits to running, so you don’t have to miss out on the goals of your workout.
Walk-Run Programs for Anyone
#1 Zone 2 Training
My favorite way to implement a walk-run program is with Zone 2 heart rate training. The goal of Zone 2 training is to run at a pace that keeps your heart rate between 60% and 70%, though some training philosophies allow you to go up to 75 to 77% of your maximum heart rate.
Though I’ve been running for years, I was unable to keep my heart rate in Zone 2 for long without slowing to a walk. With practice, I am able to run more consistently, but there are still many days when I have to walk.
To try Zone 2 running with a walk-run program, plan to do your typical “easy run” or any length of run that is not challenging for you. Then, while wearing a heart rate monitor, begin your run.
Note: If you do not have a heart rate monitor, you can check your heart rate by feeling your pulse and counting for 30 seconds. Multiply the number of beats by two. It is easier to do if you stop running.
If your heart rate goes beyond your Zone 2 range, slow down. If you find that you cannot continue to run without going over, begin walking at a brisk pace. If your heart rate falls below Zone 2, resume running at a slow pace.
#2 True Intervals
These walk-run intervals are for everyone. I’ve included three versions that should fit any training level.
The Pattern: 2 minutes, 1 minute
- New runners: Walk at a brisk pace for 2 minutes; run for 1 minute. Start with 3 to 4 repetitions and gradually build, adding no more than one or two repetitions to each day of running per week.
- Runners who can run a mile without walking: Run for 2 minutes; walk for 1 minute. Start with 4 to 5 repetitions, adding no more than one or two repetitions to each day of running per week.
- Advanced runners: Tack on intervals of 2 minutes running and 1 minute walking to the end of your long run to build up your distance. I recommend this strategy for anyone having a hard time increasing their long run distance. If you feel wiped out at the end of the run, cut the continuous run portion short by 1 to 2 miles and start the walk-run intervals.
#3 Fartlek
Fartlek is a funny word meaning “speed play.” To do a fartlek, you speed up and slow down as the instinct drives you. As the name suggests, you are playing with speed. Walk, run, and sprint by feel. This workout gives you the freedom to truly listen to your body. I like to set a time limit for a fartlek workout. I recommend trying a 15 to 60-minute fartlek, depending on your running ability.
Frequently Asked Questions
What are good run-walk intervals?
Run-walk intervals can be as minimal as 30 seconds of running to 2 minutes of walking or as much as an hour or more of running followed by a 10-minute walk break. I recommend a ratio that weights walking more heavily for new runners and running more heavily for experienced runners.
If you aren’t sure where to start, try 30 seconds of running followed by 30 seconds of walking. Repeat as many times as desired. This 1:1 ratio will help you decide whether you need more walking or more running.
Are run-walk intervals good for weight loss?
Run-walk intervals are great for weight loss because they can help you extend the duration of your exercise session. They can also help you feel fresher for your next workout.
Is Sprint 8 a good workout?
Sprint 8 is a good workout that alternates maximal sprints with slow recovery walking. To do a Sprint 8 workout, sprint for 30 seconds as hard as you can, and walk for 90 seconds as slow as needed to fully recover. Repeat up to 8 times.
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