I recently got an email from Nicole, a beginner runner who’s been doing a run/walk training program. She writes: “Am I defeating the purpose of running by taking walk breaks? Can runners take walk breaks?”
As a running coach, I cringe when I hear runners who use a run/walk strategy say that they’re “not real runners.” Are you running? Then you are a real runner! And of course runners can take walk breaks.
It doesn’t matter if you’re running for the entire distance of your training run or race. If you’re out there running, whether it’s continuously or for short stretches, you can proudly call yourself a runner.
Reap the Benefits of Run/Walk
The benefits of run/walk are tremendous. By alternating between running and walking, runners can go farther, recover faster, and feel stronger during and after their workouts, according to renowned running coach Jeff Galloway, who has popularized the Galloway method of “Run-Walk-Run.”
Improved injury protection: Running puts a lot of stress on your muscles and joints and too much of it can lead to overuse injuries. If you incorporate walk breaks into your training, you’re using different muscles and reducing the impact on your joints.
Walking is a lot easier on the body, so you can safely rack up a lot of miles in training. Injured runners also find that run/walking is a great way to ease back into running after their recovery.
Faster recovery: And because run/walking is easier on your body, you’ll find that you won’t be as sore after a long run or race. You’ll be able to return to your workout routine much faster.
Improved performance: In many cases, run/walkers find they’re able to they were able to achieve faster race times at certain distances than when they attempted to run the entire time.
Indeed, towards the end of races, I’ve witnessed many race participants doing run/walk pass loads of racers who had been running during the entire race. They’re able to keep a consistent pace and finish strong.
Reduced boredom during long runs and races: Run/walking can also be a lot easier mentally, compared to trying to run continuously for long periods of time. Having a short walk break to look forward to can make a long distance feel much more manageable.
And breaking up the monotony of a long run with walk intervals makes the time go by much faster.
Some runners like to walk through water stops during races, to give themselves a quick mental and physical break. It also allows them to drink water without spilling it all over themselves.
The Bottom Line
Don’t ever feel embarrassed about run/walking or think that you need to be continuously running to be considered a “real” runner. Yes, you’re a runner if you run/walk!
Remember that what works for one runner may not work for others, so try not to feel pressure to run or train the same way as other runners. Be proud of the progress you’ve made and just keep moving toward your next personal goal!
Also see: When Does Running Get Easier?
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, youth fitness specialist, and a weight management specialist by the American Council on Exercise. She coaches runners of all levels, from beginners to advanced, who are training for races, from 5Ks to marathons. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
