An Exercise Merger: Running and Walking

"The scheduled use of walk breaks, gives each runner control over fatigue and running enjoyment."

Surprisingly, runners tend to record faster times when they insert strategic walk breaks from the beginning. I know that this runs counter to everything the high school PE coach stood for. But after having conducted dozens of surveys of runners, I can now say with confidence: if you want to run faster, try my run-walk-run method.

In 1974, I was asked to teach a class in beginning running to 22 real novices. I decided to start by walking for 15 to 20 minutes with a few short segments of running, and gradually increased the running segments over 10 weeks. Most continued to take walk breaks to the end of the class and all finished a 5K or 10K. Most important to me: there were no injuries. I had never been with a group of more than 10 runners for 10 weeks without a single injury.

As I expanded my Galloway training programs in the '70s, '80s and '90s, I found that veterans received significant benefits from run-walk-run too: reduced injuries, the ability to carry on life activities after long runs, quick recovery and then the big surprise -- faster times in races.

Walk before you get tired

Most of us, even when untrained, can walk for several miles before fatigue sets in, because walking is an activity that we are bio-engineered to do for hours. Running is more work, because you have to lift your body off the ground and then absorb the shock of the landing. Several anthropologists who study ancient man have told me they believe that humans were originally adapted to run continuously for about 200 yards.

The continuous use of the running muscles will produce fatigue, aches and pains much more quickly. If you insert a walk break before running muscles start to fatigue, the muscle can recover quickly -- increasing your capacity for exercise while reducing the chance of next-day soreness.

The run-walk-run "method" involves having a strategy. By using the right segments of running and walking, for the individual, it's possible to manage fatigue. At the end of a marathon the muscles will be tired, but correct use of walk breaks from the beginning will mean little or no slowdown during the last six miles. This is the portion of the race where most runners slow down dramatically and walk a lot.

Beginners will alternate very short run segments with short walks. Even elite runners find that walk breaks on long runs allow them to recover faster. There is no need to reach the end of a run, feeling exhausted -- if you insert enough walk breaks, for you, on that day.

Walk breaks...

• Give you control over your level of fatigue
• Erase fatigue.
• Push back your tiredness "wall."
• Allow for endorphins to collect during each walk break -- you feel good!
• Break up the distance into manageable units. ("One more minute until a walk break.")
• Speed recovery.
• Reduce the chance of aches, pains and injury.
• Allow you to feel good afterward -- doing what you need to do without debilitating fatigue.
• Give you all of the endurance of the distance of each session -- without the pain.
• Allow older runners to recover fast, and feel as good or better than in the younger days.

A shorter stride

It's better to walk at a gentle pace, using a gentle stride. There has been some irritation of the shins, when runners or walkers maintain a stride that is too long.

No need to stop taking walk breaks

Some beginners assume that they must work toward the day when they don't have to take any walk breaks at all. This is up to the individual, but is not recommended. Remember that you decide what ratio of run-walk-run to use. There is no rule that requires you to run any ratio of run-walk on any given day. I suggest that you adjust the ratio to how you feel.

Keeping track

There is now a run-walk-run timer, which can be set to beep or vibrate when it's time to walk, and then beep again when it's time to start up again.

How to use walk breaks

• Start by running for 5-10 seconds, and walking 1-2 minutes.
• If you feel good during and after the run, continue with this ratio. If not, run less until you feel good.
• After 3-6 sessions at the ratio, add 5-10 seconds of running, maintaining the same amount of walking.
• When you can run for 30 seconds, gradually reduce the walking time to 30 seconds, every 3-6 sessions.
• When 30 seconds/30 seconds feels too easy, gradually increase the running time, 5-10 sec every 3-6 sessions.
• On any given day, when you need more walking, do it. Don't ever be afraid to drop back to make the run more fun, and less tiring.

Note: For more information, see "A Women's Guide to Running," "Running Until You're 100," "Getting Started," at www.RunInjuryFree.com.

I've run for about 50 years, and enjoy running more than ever because of walk breaks. I've been injury-free for 33 years -- the length of time I've been using the run-walk-run method. I would not be able to run almost every day if I didn't insert the walk breaks early and often.

 

Comments

[Scott Fisher]

12:43 PM on 11/09/2011

Fascinated by the comment that "humans were originally adapted to run continuously for about 200 yards." I manage my run/walk ratio by counting steps (OCD much? :-). I find that 200-250 steps is now my average stint, though I can run longer stints at the end of my run/walk.

But I have to say, this method ABSOLUTELY works. I started walking for fitness in the spring, when a friend invited me to walk the 5K in Portland's Shamrock Run. In September I started adding short running "stints" into my walks and have been increasing the distance I run, 50m at a time. I am signed up to run my first 5K on Thanksgiving Day. It's changed my life.

[biketowork]

08:59 AM on 11/09/2011

If you want to run faster, walk more. It sounds counter-intuitive, but it works. Remember also it's the overall distance that gives you the workout. By inserting walk breaks in your run you increase the distance you can travel, you improve your overall time, and perhaps most important of all you reduce the risk of injury & speed recovery.

[Barbara Hannah Grufferma]

05:08 PM on 11/07/2011

Jeff, I just ran the NYC Marathon at the age of "almost 55" and ran a full hour faster -- using your walk/run method -- than I did when I was in my 40s. Your program works. Period.

[KimTee]

02:41 PM on 11/07/2011

Excellent... affirms my belief that I can run again!

[Scott Fisher]

01:00 PM on 11/09/2011

If *I* could run again, *YOU* can run again. For me, first I had to lose 100 pounds because the strain or a 325-pound body with 55-year-old knees was too much. Then I worked with a personal trainer to strengthen my knees, then I started walking, then I added in 100 steps of running in a mile-and-a-half walk around my neighborhood. Then another hundred steps. Then 150 steps. Today I'm running 3K out of a 3-mile loop. Just listen to your body, ask it to do just a LITTLE more each time you run, but keep coming back.

[nikanj]

12:49 PM on 11/07/2011

I have always hated 'running', ever since PE classes in the 60's where we were just expected to RUN,
with no one telling us how, or what to do to avoid cramping, etc. But I love walking and would like to
get a more aerobic experience while walking. This sounds so do-able, thank you for the article !

[biketowork]

09:03 AM on 11/09/2011

Go for it, and best of luck to you. And forget about speed. As Jeff says, just insert short bits of running into your walks, and gradually lengthen them as you get more comfortable. You'll do great.

[dkrypt]

12:13 PM on 11/07/2011

I do trail walking & running designed to lessen bone impact: walk the flats and downhills, run the uphills. Great stuff, try it