Training Tip #3: Run-Walk Program

Training Tip #3: Run-Walk Program

Using a combination of a run and walk is a great way to train for (and even race) your half or full marathon. Whether you intend to do more running or more walking, this information can serve as a guide for how to best utilize both aspects. Jeff Galloway, from his book “Galloway’s Book on Running” discusses some of the aspects of walk breaks during a run.

If you are primarily a runner, don’t dismiss walking out of your training program. Walking part of your marathon training and the marathon itself is not considered wimpy--in fact, it may be smarter! Read on and learn some guidelines to follow.

Both marathoners and ultra marathoners discovered one can greatly increase the length of their longest run by inserting walking at regular intervals. Some marathoners can even improve their times by taking a 1-minute walking break every mile. Also, runners coming back from injuries or illness, and new runners building their endurance, can mix walking with running in an effort to increase distances.

By alternating running and walking, from the beginning of each training session, you can cover longer distances much easier. Walking allows you to feel stronger to the end and recover faster, while building up the same levels of stamina and conditioning that would have been reached if you ran continuously. Walk breaks force you to slow down early in the run so you don't start too fast. This will keep you from using up your resources and conserves energy, fluids, and muscle capacity.

 

The earlier you take walk breaks, the better. Start your walk breaks in the first mile, before you feel any fatigue. Try a 1 to 2 minute walk break every 3 to 8 minutes. By breaking up your run into a run/walk early and often, you can still cover the distance you'd like to cover that day, burn the calories you'd like to burn, and increase the chance that you will enjoy the experience of the training.

It is better to walk for 1 minute every 5 minutes than to walk for 5 minutes every 25 minutes. By breaking up your training early--with even a short walk--you allow for quicker and more effective recovery. If you are used to walking for 1 minute every 4 minutes, but are not feeling good at the beginning of a run, walk for 2 minutes after running for 4, or for 1 minute after running for 2. 

A slow walk is just as good as a fast walk and may keep the leg muscles from getting tight. As the long miles get longer, take the walk breaks more often. If you are comfortable running for 6 minutes and walking for 1 minute, when you get to 8-9 miles or 15-18 miles for example, take a break after every 5 minutes of running, at 20 miles, after 4 minutes of running; and so on. But, don't get too locked into a specific ratio of walk breaks. The ratio should be what you feel is comfortable. Experiment with a ratio that is comfortable for you! You might want to consider investing in a stopwatch to help keep track of your timed ratio.

You may find you need to vary the frequency of your walk breaks to account for speed, hills, heat, humidity, time off from training, etc. If you think your training will be more difficult or require a longer recovery on some days, take more frequent or longer walk breaks.

In summary, even a short period of walking when taken early and regularly should:

1. Restore resiliency to the main running muscles before they fatigue.

2. Extend the capacity of running muscles at the end of your run since you are shifting the workload between walking and running muscles.

3. Virtually erase fatigue with each early walk break by keeping pace and effort level conservative in early stages.

4. Allow those with previous injuries to knees, ankles, hips, feet, etc. to train for marathons without further injury.

5. Leave you feeling good enough to carry on social and family activities!

 

Remember, just because you are walking doesn't mean you will be slower than others or have less endurance than others. It just means you may be smarter about the way you train!!