Have you ever gotten so tired on a run that you broke into a walk? And then when you felt better you started running again? I’m sure we’ve all done that – I know I did on my first run. The ‘run-walk method’ is really just that – a cool name for something simple.
The term was first coined in 1974 by Jeff Galloway – an American Olympian and Marathoner; after noticing that this method reduces injuries amongst beginner runners.
It is really as simple as it sounds – basically you run, and then you walk, and you run again and you walk again (yeah, I wasn’t kidding when I said the run-walk method was simple).
How to start the Run-Walk Method?
You can really just start it any way you like – run as long as you can and then walk to stable your heart beat, then run again for as long as you can. However, if you want to see real progress, it is always a good idea to structure your runs – I’m not the only one saying it, many fitness trainers, runners and enthusiasts agree that structure leads to progress:
Personally, when I started the run-walk method, I used to run for as long as I could, counted the minutes and walked for the exact same amount of time, and then run again – this way I would ensure that I am walking 50% of the time – and not any more than that. When you just start out, walking feels sooo good. So, by counting the minutes you push your body just the right amount.
As I kept structuring my run-walk sessions I noticed that it consistently got harder to maintain the same running duration as when I first started in the running session. So, if I ran for 3 minutes straight the first time, it got consistently harder to run 3minutes straight for the 5th time on the run – but try it you must! It builds endurance and eventually prepares you for longer running sessions.
Other Ways to do Run-Walk Intervals
I used to try really hard to do 50% running and 50% walking however, sometimes (especially when it was really hot outside) I would find myself slip into a 2-minute walk, followed by a 1-minute run. This brings me to the next point – it doesn’t have to be 50-50 it can be 60-40 or 70-30, the main goal here is to deliberately follow a structure and push yourself a little each time.
Here are some run-walk interval suggestions:
- 50-50 run walk for the first 10 minutes, followed by a 60% walk and 40% run for the next 10 minutes.
- 2 minutes run followed by a 1 minute walk for the first minute, followed by a 2 minute run-walk interval for the next 10 minutes
You can create the intervals based on your strength, experience, stamina, and the weather outside (as a beginner, extremely hot and cold climates can affect your training). The longer you train a certain set, the easier it will get – that’s when you should update your training sessions. So, if you are doing a 2-minute run and a 2-minute walk interval, try switching to a 3-minute run and a 2-minute walk, so that you can eventually upgrade to a 3-minute run and a 1-minute walk. And then one day, you go on a run and keep running for 10 to 20 minutes without taking any breaks!
Why Even Do the Run-Walk Method? What are the Benefits?
1. Reduces Risk of Injury
One of the main reasons why beginner runners should adapt the run walk method is because most of us can’t slow-run when we just start out. Hence, running without breaks, especially for beginners, can lead to injuries.
The run-walk method helps you slow down, take it in and reduce the chances of injuries like shin splints, plantar fasciitis and general soreness around the ankles, heels, foot etc. With fewer injuries, runners are more likely to stay consistent with their running.
2. Helps Manage Heart Rate
Your heart takes a while to adapt to the new running routine. In fact, one of the reasons why I used to slow down to a walk was because my heart rate would shoot up to 200bpm (this is why beginner runners should get a fitness tracker of some sort).
Switching to a walk helps bring your heart rate down and allows your heart health to catch up with your new routine.
3. Helps get in a Routine
Lastly, when you reduce the risk of injury and give your heart, and lungs the space to adapt, your running routine becomes ‘doable’ – and when something is doable, you stick to it. There are many long term benefits to running and I promise you will get there if you slow down for the first few months. It will be worth it, and you will feel yourself getting stronger with every run-walk interval.
To Conclude:
My only parting advice would be to ‘walk with intention’. Make sure your walk breaks are time based and not feeling induced (don’t walk for as long as you feel like). Trust me, you will see the difference!
So here is the run-walk method for beginner runners. I hope you learned something from this blog. Until we meet again!