Run/Walk Method Works for Me: Will it Work for You?

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By: Nancy Howard : 6/3/2009 5:18:36 PM : 159 comments

As many of you may know I am a runner. I started running as a way to lose weight, get fit and most of all to prove to my 6th grade P.E. teacher that I could run. Once I ran my first race I was hooked. I love the challenge of running, and though not every run is filled with joy, I do have to say it is my passion.

When I laced up my first pair of running shoes well over three years ago, I started like many new runners do, and that is with a walk/run program. Most people do not have the endurance or stamina to run a long distance right off the bat, but with time and patience one can eventually go from a walk/run to running a good three miles in a matter of weeks. However, many experts are now advocating adding walk breaks into your runs to help not only with your endurance, but to help with your recovery.

Four months ago I registered to run the Chicago Marathon. While having run well over 60 races ranging in distances from a 5K to a half-marathon, I have never taken on the challenge of running, much less training for a run of this distance--26.2 miles. As I was reviewing my training schedule with my running coach, we formulated a plan. We decided to return to what many believe to be a backwards approach to training and that is a run/walk method.

Trust me when I say I was very reluctant to do this type of training. It had been years since I had incorporated walk breaks into my runs. While I have read it works well for many, I felt at first that this was a step backwards.

In doing so, I discovered it did not set me back! Jeff Galloway, one of the country’s premier advocates for this type of training, has been teaching this method for many years. He has had such great success with his program that he now leads clinics all over the country to help running coaches teach this run/walk method. He even has had clients who have qualified for the Boston Marathon using this training technique. And others are starting to echo the praise of Galloway’s training program.

I started integrating walk breaks into my long runs well over 6 weeks ago and I am stunned to see my pace per mile is basically the same as when I do an all-out run. BUT, the most important change I have noticed is my recovery between my runs is so much faster. And as a master runner--anyone over age 40 is considered a master runner--it is even more important to allow for better recovery between your runs so your risk for injury is lessened.

So each Saturday morning I head out the door with my Garmin strapped to my wrist set to a 5:1 run/walk ratio. In other words, I run 5 minutes followed by a brisk 1 minute walk only to pick back up to a 5 minute run. I do this for the entire duration of my training run and it is truly amazing how great I feel when I am done. Just remember that you want to incorporate the walk breaks early on. Do not wait until you get so tired before you start incorporating your walk breaks. This must be a schedule you follow from the onset of your runs. And if you are looking for more guidance, one of our members just created a SparkTeam for those using Jeff Galloway’s training technique. I hope you will check it out.

And don’t forget today is National Running Day so get out and run if only for a few minutes.

Knowing that you can still be a runner while throwing in some nice walk breaks in your training, would this encourage you to start a running program? Do you use walk breaks in your own training? Do they help keep you motivated? And if you do not, do you think this will be something you would ever consider?

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Comments (Scroll to end to leave a comment)

DIAMORROW1
12/7/2009
5:47:02 PM

 Someone here metioned they use a Garmen when that walk/run. What type of equipment is this?? Same Garmen as the GPS folks??
159
MAROO358
10/27/2009
9:04:29 PM

 This is what I've been doing all summer and now into the fall. I will never be a runner but this agrees with me, I feel tired but refreshed at the same time when I'm done.
158
ELISADEL
9/3/2009
2:21:10 AM

 I'd like to see some more updates along this line about how your training continues to go (and how your times and the way you feel while you're running) and compare in both the marathon and other races you run that you've done before. I find this topic very interesting, and it'd be nice to get a longer term view of how this change to your training approach ultimately affects your performance.
157
LANNER50
9/2/2009
12:48:57 PM

 I am a big believer in the run/walk program. I used it to train for a marathon 12 years ago (actually I was using the Galloway program then) and couldn't believe my progress. I never made it to the marathon because of health issues but I have started running again after a long break and I use the run/walk. I wouldn't do it any other way.
156
WORKINGSTIFF
8/3/2009
1:22:50 PM

 I recently bought Jeff Galloway's book on beginning running (after having the library's copy for 6 weeks), as well as the Runners' World book on running for beginners. I'm trying to incorporate running into my walking as a way to decrease time/increase endurance. The only thing I can't seem to do is get up and run/walk before work!
155
CHRISSIET01
8/2/2009
11:17:00 AM

 I've been doing this, too, and never realized it was a normal pattern to begin running! I'm 274 pounds so I'm taking it slow. I walk more than run but it's a start!
154
CASHWORTH1
6/18/2009
4:30:07 PM

 I have been walking for several months now (mostly on a treadmill) and decided to try to start running some despite the fact that I am a 50 yo female and still weigh over 230 lbs. After 10 minutes of warmup, I do 3 minutes of running, 2 of moderate walking, 3 of faster walking, 2 of moderate walking (10 minutes rotation) and repeat twice, then walk moderately for the next 15 minutes and cool down for 5. I hope to get to the point soon where I can just run 3, walk 2, run 3, walk 2, etc.
153
KBM697
6/13/2009
1:49:51 PM

 Thank you for writing about running/walking. I have recently moved from walking to running and have had a lot of difficulty breathing if I don't stop and walk. If I take a brief walking break, I can usually run four miles. If I just run straight through, I can only manage two miles. This was so encouraging to me and I can't wait to get to the gym today to try it out!
152
SGMEACHAM
6/12/2009
2:57:39 PM

 I recently tried to start running a little. I ran for minite for every three minutes I walked. After I finished I had ran one mile. This was amazing for me. I have never been a runner. I can bike over 40 miles at a time, but I have always shied away from running. Not now, running is one of my new fitness goals.
151
SHOAPIE
6/10/2009
6:05:32 PM

 I've been a walker for years and have just recently started adding some running . Glad to know that I can continue to walk with my running as I can walk much longer than I can run, but trying to increase my running time.
150
KARINHANSE
6/10/2009
6:00:11 PM

 I just came upon this article 3 days before I was scheduled to "run" in a 5K fundraiser event. Usually, I would just run for a little while till I got tired and then walk the rest of the distance. Instead, I did 4 minutes of running followed by 2 minutes of power walking. Completed the whole 5K in 34:27 and felt terrific afterward. Leg muscles were a little sore, but no joint problems or overuse injuries. Thanks for the timely advice!
149
BEATLESHONEY
6/10/2009
1:55:58 PM

 I just started running and have found the run/walk method very effective. I've found that I can go much farther than I ever thought possible. It's great!
148
MARIABEE
6/10/2009
9:07:59 AM

 When I'm on the treadmill, I find this method works really great. I walk a couple of minutes on a 4% - 5% incline before I begin running again at 1%. It definitely helps to have a breather.
147
FILIAULT
6/10/2009
5:54:56 AM

 I tried this method the other day during a 15k run (about 9 miles), and really enjoyed it! I still felt it was challenging, and it kept my HR in zone the entire time. I'll definitely keep doing this in the future ... great idea!
146
HEALTHYCDT
6/9/2009
11:33:05 PM

 I would like to try this. However, I am concerned about the overall effect on my knees. I am currently walking 3 miles (either on the treadmill, outdoors, or using a walking tape). Sometimes this causes problems and I'm sure that running would put more pressure on my knees than walking.
145
KNIT131
6/9/2009
11:14:16 AM

 This is the 8th yr that I've followed the Galloway plan and love it!
144
COLTDANCER
6/9/2009
9:59:53 AM

 I am ABSOLUTELY a huge proponent of the Galloway method! I have his books, and I've used his training and expertise for many races. His methods helped me trim minutes off my 5K time, and helped me complete Hospital Hill half-marathon this past weekend, a race known for its difficult inclines, without difficulty and in my best time. The walk breaks WORK. And you don't feel like you 'cheated'; you feel GREAT afterward.
143
LORA210
6/8/2009
8:33:47 PM

 keep up the good work
142
SIM2008
6/8/2009
6:31:28 PM

 I joined a running group for beginners and that's what we do. At the end (12 weeks) we run a 10k. We started with 1 & 1 and progressed up to 10 & 1 where we ran our first 5k. We're currently on week 9 and are now working on the distance while trying to maintain a 10 & 1 but dropping it down if we need to. I find it REALLY helps to have that break to catch your breathe, drink some water and just get your mind re-focused!
141
RDARLING
6/8/2009
2:50:44 PM

 I have been doing a jog/walk for a couple weeks now. Last night I jogged the whole 2 miles and was surprised that I didn't have a better time. Proof to me that the run/walk strategy does have some benefits.
140
SUNSHINE084
6/8/2009
12:30:01 PM

 I just started doing the running and walking on the tredmil. I have never ran before on the treadmil and it is great. So far I can only run for 2 and half mins at a time. Working very hard to learn this new habit. I did notice at night I have a lot of leg pain. Any way to prevent that ? I stretch almost three times after my work out and between the time I go to bed. Above all I like it.... and it is a good way to loose weight.
139
COFFEEDIVA
6/8/2009
12:24:37 PM

 I ran my first 5K this weekend using a "run 4 minutes, walk 2 minutes" ratio. From a cardio standpoint I didn't even burn as many calories as I do on the elliptical in the same amount of time (I wore my heart monitor), so that was a bit disappointing -- but the intervals definitely make running possible. What I also discovered was, running is a heck of a lot harder on my body (hips, mainly) than the elliptical is, and I wonder if it's worth it at my age to be trying to become a runner. Hmmmm. I'll do more training runs and maybe a couple more 5Ks this summer to try to sort that out.
138
LAWRADJ
6/8/2009
12:36:32 AM

 my wife and I a both walking up to 2 miles a day were down to about 55 minites
we are senior but both ex jocks
I have much too much weight, will this regiment halp me
my knees can take just so much, so I have to make sure im warmed up

I increased my water and reduced my salt to just what is in the foods

am I on the right track?

My wife is following suit

any suggestions.

i feel a little better now but want to improve my weight condition

I know its better than nothing but am I just wasting my time

thanks larry
137
MAWITSOYS
6/7/2009
6:59:52 PM

 I found a 10K training program in one of the Spark articles, and have been using that. I am ready, I think to go from walk 4, run 1 to walk 3, run 2. I also have been doing interval training where I speed up during the last 30 seconds of the run phase. I have only done this on the treadmill, but it has worked for me every time!
136
RHYTHEM
6/7/2009
4:07:15 PM

 I just got started trying to run/walk again. So far I can only do 1/1 for 30 minutes. I am going to increase it to a 2/1 next week.

Wish me luck!
135
CAROLEHZ
6/7/2009
3:40:14 PM

 I had never really felt the desire to run before...but recently, maybe from reading Sparkpeople, I had thought about it. Our treadmill broke last week so we have been walking out in the neighborhood while we wait for our new one...On Friday I broke into a run once...Saturday 3 times, today 4...I just run until I feel out of breath and then walk some more at a quick pace..I'm really enjoying it, I wish I had chosen to try it during cooler weather but I guess the time wasn't right then...I think tomorrow I will try it in a more planned out way...1 minute running for every 8 walking sounds about right for me.
134
JNEUBS
6/7/2009
6:02:54 AM

 Join our team at SP...."Jeff Galloway Marathon Training"

http://www.sparkpeople.com/myspark /
groups_individual.asp?gid=33794

OR

Jeff Galloway Training for any Length

http://www.sparkpeople.com/myspark/
groups_individual.asp?gid=33873

HAPPY SPARK RUNNING!
133
SHELLPRO
6/6/2009
10:00:21 PM

 Yep, with the Hounds I do about 5-10mi. a day. Maintained weight loss of 60+ lbs for 5 yrs!
132
LMONEAL
6/6/2009
9:55:45 PM

 I have not been as successful at running since I got into my 40's...I can't wait to try this out and see if it helps!
131
SAV3ZEKACZKA
6/6/2009
9:44:59 PM

 I really like this idea. I NEVER thought of myself as a runner but I decided to stop complaining and try slowly. Im on my 4th week of building up my endurance. The walking really helps with my recovery between the 3 and 5 min runs which I NEVER thought I could do but somehow did. With a few more weeks like you said hopefully ill build up to 3 miles.

130
BRIAN36
6/6/2009
9:14:36 PM

 When I ran my first half marathon 2 months ago I didn't take any walk breaks and I averaged 12 min miles and was exhausted at the end. I'm now training for my 3rd 1/2 marathon using run 1 mile walk 1 min. and I'm averaging a consistent 10 min. mile even on my long runs which are up to 9 miles and I have enough energy for a sprint at the end. I'd say this method works.
129
LANABYTE
6/6/2009
3:22:44 PM

 A few weeks ago I started my own walk/jog program during my lunch. It's actually not even a program. I just walk fast for 2 minutes, then run as long as I can, walk fast until I recover, run again, etc, etc. I do this for 1 mile in one direction, and a mile back, for a total of 2 miles. I usually end up going about 13-15min/mile. While I still can't run more than a minute or so straight, it takes me less time to recover and can now fit more runs in.
128
KATHY_NATURELVR
6/6/2009
2:16:37 PM

 I want to run but am having such a difficult time with shin splints. I'm getting ready to go see a physical trainer to see if he can help me. I hope he can!
127
ROBINHP
6/6/2009
12:18:10 PM

 After walking two marathons, I just took up running last summer. Two weeks ago I ran my first marathon. I used a 10:1 ratio and was able to stick to it for most of the race. Towards the end and on the hardest hill on the course, I added a few extra walk breaks, but I was really pleased that I was able to stick to my plan and finish in the time range I had hoped to. I have been using walk breaks all along, but more on an "as needed basis". When I started using the interval timer on my new watch (estimating the frequency of my walk breaks) I found that I am faster on my short runs.
126
LILMITCH2
6/6/2009
12:10:22 PM

 I've dreamed about running (literally), but when I try I never seem to be quite successful. I can probably run about one minute before I need to walk again. I can to aerobics for an hour, I can do the pre-core or eliptical machine for an hour...but running never seems to work. I always hear about breathing correctly and finding your stride or rhythm, but I have no idea what that means. How does one breath correctly while running? I'm open to any suggestions I can get because I'd love to become a runner.
125
STRONGANDSEXYY
6/6/2009
10:58:32 AM

 Sounds interesting, I'll give it a try!
124
ANMORR111580
6/6/2009
10:32:23 AM

 I used to run all the time but now I am out of shape. Reading this blog those has reminded me of how much i love running and I am going to start it up again......right now!!
123
BIGGIRL208
6/6/2009
5:20:50 AM

 Hmmm. I never *have* been an elite runner. :) Run/walk just happens to feel most natural for me, so that's what I've been doing - glad to hear it is actually helping me to recover faster and prevent injury! :) Good luck with the marathon!
122
WEEZER14
6/5/2009
8:52:22 PM

 I completed my first marathon at 58 using the Galloway method. I'm now 65 and planning on doing the Goofy Challenge 2010 (the half marathon on Saturday AND the full marathon on Sunday, at Walt Disney World, in January). Official training begins July 18, but I'm getting a head start on it.............
The walk breaks allow you to go much further.............it's not a crime to walk in a marathon. Only the "elite" runners don't take breaks.....and their training is their JOB. I'll never be fast, but I'll always finish.
121
SUZEEEK
6/5/2009
4:34:47 PM

 Walk breaks are super important for my training. I'm a lot less stiff and tired the next day after a run.
120
LESSOFCRYSTAL
6/5/2009
4:30:44 PM

 cool
119
1MUSICMOMMA
6/5/2009
2:41:23 PM

 I did this method for my training and the Chicago Marathon several years ago.
118
MAMAJAZ
6/5/2009
1:02:59 PM

 I will have to try this. It happens to be the method I use with my kids. They are both lacking in the athletic department and are pretty skinny kids. They run very, very slowly and hate it. So, we've started with having them run a lap, then walk a lap. Maybe we'll try the 5:1. Thanks for the article. Great idea.
117
*AMBER512
6/5/2009
12:25:01 PM

 I just started running about a week and a half ago. So right now I am just running one minute and walking one minute. repeating as often as I can keep it up! Since we had to quit the gym to save money, I'm glad I can find something to do! Although the weather doesn't always allow for it. But I'm trying! =)
116
LMISHLER
6/5/2009
10:25:41 AM

 I started running 2 years ago using the run/walk method. Before using this method I would always get frustrated with running because I was pushing myself to hard. I am now training for a half marathon still using this method and I feel great. I never thought of myself as a runner but turns out anyone can be!
115
QUIXOTICROBOTIC
6/5/2009
10:14:09 AM

 I have nothing against the run/walk method but I gotta say, it doesn't work for me. My body operates best straight running.
114
KEEPRUNNING4FUN
6/5/2009
10:01:44 AM

 It works for me!!!! Run/walk is the way to go! I started out several years ago using the run/walk plan at www.runningforwomen.com I never thought I could run even a mile, but using run/walk, I've done several 5K's and ran my first 10K this year. My next goal is a Half Marathon! I think the best thing about run/walk is that I enjoy it. I look forward to getting out there and it's something that I have been able to stick with all these years. It gives me a good challenge, but I don't get overwhelmed. Run/walk helps me to break up what seems to be impossible into small achievable goals. I can reward myself with a walk break each time I finish a run segment and feel a great sense of accomplishment at the end when realize just how far I was able to go. As Jeff Galloway says 'Walk early, walk often'. It's the way to go! Thanks for the great article.
113
THEOFILUS
6/5/2009
9:35:26 AM

 I know many marathoners who use this as their normal running pattern, both in training and for races.

It is also a great method when used in reverse for those who are starting out on the road for fitness and endurance training. Walk normally for five minutes then briskly for one minute then normally for five. Repeat this pattern for two weeks of walks then increase the faster portion of the walk to two minutes out of every six. Increase the number of minutes at a fast walk every two or three weeks until you are fast walking for five minutes and recovering for one minute, then switch it up to walking briskly for five minutes and jogging for one minute and repeat the whole pattern this time walking and jogging. This works!
112
MSILVER94
6/5/2009
9:12:56 AM

 I heard from a friend a long time ago who ran track, say that is how they trained...it increases your endurance. I have never been a great runner, but this way does help me.
111
CR0616
6/5/2009
7:26:41 AM

 Thanks for the great article! I have started running this year and have never stopped the walk breaks. My endurance has really increased. I was never a runner in my youth and feel like I deprived myself of the high you get from running.
110

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