Some beginner runners start out using a run/walk technique because they don’t have the endurance or fitness to run for extended periods of time. Even once they build up their mileage and fitness, runners prefer to do run/walk for many reasons, including to reducing injury risk, easing fatigue, and improving recovery time.
Periodic walk breaks can help you run more more comfortably and efficiently. Some people find that they have overall faster race times when they run/walk during a race, rather than trying to run the entire distance.
Whether you’re racing or training, here are some walking technique tips so that you can get the most out of your walk breaks when doing the run/walk method.
Don’t wait too long to start your walk interval.
You should start your walk portion before your running muscles get too tired. This will allow your muscles to recover instantly, which extends the time and distance that you can cover. If you wait until you’re very fatigued, you’ll end up walking slowly and it will be difficult to start running again.
Some people might feel self-conscious about taking a walk break too early in a race when others around them are running. If that’s the case, walk through the water stop or carry a water bottle and walk as you’re drinking.
When switching to walk, just make sure you move to the side of the road or raise your hand to indicate you’re slowing so that runners behind you don’t bump into you.
Maintain good form.
When walking, don’t lose your good running form. Make sure you keep your shoulders back and arms at a 90 degree angle, rotating at the shoulder. Don’t drop your arms to your side and walk casually. If you do so, it’s much harder – both mentally and physically – to start running again.
Walk briskly.
Don’t be tempted to take it easy and slow down too much during your walk breaks. Walk with a purpose at a brisk pace. Keep your arms pumping! You want to keep your heart rate elevated so it’s easy to transition back to running.
Use a device to time your walk breaks.
Whether you take breaks based on time or mileage, it’s good to have a device such as a watch or GymBoss Interval Timer that beeps to let you know it’s time to switch. Otherwise, you may forget to switch to walk or back to run. Run/walkers like the GymBoss because it makes a loud noise that can be heard even during a crowded race.
Adjust your walk interval schedule, as necessary.
You may need to alter your walk interval frequency to adjust for breaks in your training, course conditions, and weather conditions. Sometimes you’ll hit a huge uphill and you’re on a run interval. Don’t sweat it if you need to switch to walking, and then want to run the downhill.
If you’re having a tough time mentally or physically, don’t stick to a rigid walk break schedule. Be smart and take more frequent walk breaks if you need them.
Also see: When Does Running Get Easier?
