“Transform Your Workouts with the Run/Walk Method!”
What Is The Run/Walk Method?
If your social media feed is filled with friends and family excelling in marathon training, then it’s the season! While these posts can be inspiring, for beginner runners aiming to complete their own race, the process can seem daunting. Training for a race requires planning, persistence, and hard work, but the run/walk method can be a game-changer on race day.
The run/walk method involves alternating between running and walking at timed intervals, as explained by Kelli Sullivan, a personal trainer and RRCA-certified running coach. Whether you’re preparing for your first 5K or your 50th marathon, recovering from an injury, or looking to increase your mileage safely, the run/walk method can be your secret weapon. The method was originally developed by Jeff Galloway, the author of The Run Walk Run Method.
The concept behind the run/walk method is that planned walking breaks serve as active recovery periods to help you build endurance and confidence without overexerting yourself, according to Sara Hayes, an RRCA-certified running coach and founder of Mindful Miles. “The run/walk method allows you to meet yourself at your current level and progress as you’re ready,” she explains.
In the following sections, running coaches will discuss key information about the run/walk method, including its benefits, potential risks, and tips for starting out.
Experts:
Kelli Sullivan, CPT – Certified Personal Trainer and RRCA-certified Running Coach
Sara Hayes – RRCA-certified Running Coach and Founder of Mindful Miles
Jill Becker, CPT – Certified Personal Trainer and RRCA-certified Running Coach at Life Time
What is the run/walk method?
The run/walk method involves alternating between running and walking intervals, notes Hayes. It can help overcome physical and mental barriers associated with starting or reintroducing running by making the process less overwhelming and easing your body into movement to reduce burnout and the risk of injury.
While the run/walk method is suitable for everyone, it is particularly beneficial for beginners, individuals recovering from injuries, postpartum runners, or those who find continuous running intimidating, according to Hayes. This approach can help you extend your workout time and gradually enhance your endurance, explains Sullivan. Additionally, it can reduce the risk of injury by minimizing the continuous impact on your joints and muscles through walking, adds Jill Becker, a personal trainer and RRCA-certified running coach at Life Time.
Moreover, the method is highly customizable to accommodate any skill level, making it a versatile tool for long-term running progress, says Sullivan. As you become more comfortable, you can easily adjust the running intervals to challenge yourself further.
How To Try The Run/Walk Method
1. Always warm up: Begin with a 5-10 minute brisk walk to activate your muscles and prevent injuries. Dynamic stretches like leg swings and high knees can
The key to successful run/walk training is finding a pace that allows you to complete your intended distance comfortably and safely. It’s important to listen to your body and make adjustments as needed, according to experts.
For beginners, a good starting point is a 1:2 or 1:1 run-to-walk ratio. For example, one-minute of running followed by two minutes of walking, or one-minute of running followed by one minute of walking. Intermediate runners can progress to a 2:1 or 3:1 ratio, such as two minutes of running followed by one minute of walking, or three minutes of running followed by one minute of walking. Advanced runners may aim for a 4:1 or 5:1 ratio, like four minutes of running followed by one minute of walking, or five minutes of running followed by one minute of walking.
To enhance your workout, consider adding hills and more challenging terrain to your route. Start with a 30-minute workout and increase by five minutes each week as you progress. Select a pace that allows you to hold a conversation while running, and keep your walking intervals casual and at a comfortable pace.
After your workout, be sure to cool down properly by finishing with a five- to 10-minute walk to lower your heart rate gradually. Follow this with another five to 10 minutes of stretching focusing on your calves, quads, hamstrings, and hip flexors. It’s essential to avoid becoming too ambitious too quickly or overly reliant on walking intervals to prevent burnout or injury.
Remember to honor your body’s signals and build up your endurance gradually to avoid disruptions in your rhythm. Over time, your body will adapt to the intervals, and you’ll find the transitions between running and walking becoming smoother.
Here are some recommended products and running advice:
– **Garmin Forerunner 55 Running Watch**: Sullivan loves this user-friendly watch for precise tracking of mileage and intervals. It has up to two weeks of battery life and is available for $164.60 on amazon.com.
– **OpenRun Pro 2 Sport Headphones by SHOKZ**: These headphones recommended by Sullivan have an open-ear design for total awareness of your surroundings while delivering quality sound. They are priced at $179.95 on amazon.com.
– **Nathan Running Handheld Quick Squeeze Water Bottle**: Hayes loves this water bottle as it keeps fluids cold and fits perfectly in your hand without requiring a tight grip. Available for $24.99 at amazon.com.
– **Nutrition Tips for Runners**:
– Before a run, have a small snack like a banana with peanut butter or toast with honey and applesauce 30 to 60 minutes prior for energy.
– For runs exceeding 60 minutes, consider using energy chews. Stay hydrated by drinking at least eight to 16 ounces of water 30 minutes before your workout.
– **Run/Walk Method in Races**:
– Using the run/walk method can help maintain a steady pace, conserve energy, and lead to stronger finish times.
– Walk during water stations or uphill to conserve energy.
– **Frequency of Run/Walk Method**:
– Start with three times per week with a rest day between each session. Advanced runners can increase frequency to four to five times a week.
– Consistency is key, so adjust based on your fitness level and schedule.
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