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Hey everyone! I hope your weekend is going well!
For today’s post, we have a special guest post from Lisa!
Today, she’s here to tell us about how the run-walk method has worked for her.
I’ve always been the type of runner who “goes big or goes home” (once its time to walk, the run is over), but I think Lisa is really onto something here.
I hope you guys enjoy it as much as I did!
Hi, everyone! First, I’d like to thank Matt for the opportunity to share a post on his blog. I love how he combines easy-to-follow recipes with great advice on cooking and fitness.
For over two years, I’ve been running. With a busy teaching schedule, I originally picked up running to unwind and relieve some stress. I got into a rhythm of running three days a week, focusing on building up my endurance.
I followed a training plan, and within a year, ran my first 5k race. I was hooked.
But sadly, a few months ago when I picked up running after a long winter break, my running did not come as easily as it had in the past. I was starting to get a twinge in my right knee, and the shin splints I suffered from in high school were also making an appearance.
I bought new running shoes, but that didn’t seem to work. The pain persisted.
Rather than run through the pain and cause injury, I did some research.
When I had trained for my first 5k, I had used a training plan from Jeff Galloway, a former Olympic runner, is the creator of the Galloway Run-Walk-Run method. His plans encourage runners to include walk breaks at regular intervals, allowing for a faster recovery and fewer injuries. By taking breaks for up to a minute long, your body has a chance to slow down and prepare for the next set of running.
Now, some of you runners may be thinking, “Running with walk breaks isn’t really running.”
Nope, it’s just not so. In fact, many of Galloway’s followers have had faster race times by incorporating walk breaks into their runs, and people have even qualified for the Boston Marathon using his method.
Still not sure? Here are a few more reasons to check out Jeff Galloway’s Run-Walk-Run Method:
1. It gives your body a chance to recover while you run.
When you allow yourself to walk, even if it’s for twenty seconds after a six minute session of running, you are giving your muscles a chance to take a break. This can help you to go faster, and longer.
2. It helps your body recover faster after you run.
Many long-time runners who switch to the Run-Walk-Run method find that they have fewer aches and pains the days following a long run. They also have an easier recovery after a big race, like a marathon or half marathon.
3. You can adjust your intervals depending on how you feel each day.
One day, on a long run perhaps, you may run a minute, then walk a minute. The next run you may be up for running six minutes, and then taking a thirty second walk break. It’s all up to you and your body.
4. You may improve your time.
Runners have made PRs from taking walk breaks. By having more energy stored up from walking throughout a run, you can go faster at the end.
5. It adds some variety to running.
I find I get bored from just running for long periods of time. By running and walking in intervals, you can add speed workouts, change up your pacing, and get a break throughout your run.
I’m currently training for the Disney Wine and Dine Half Marathon in October, and have been using including set walk breaks into my runs since May. I find that I’m recovering faster, my shin splints and knee twinge have mostly subsided, and I have already run farther than ever before.
Walk breaks can work, if you want to give them a try.
To learn more, check out Jeff Galloway’s website, or listen to the Extra Mile Podcast Galloway Edition.
Lisa Fine is the writer behind Lisa’s Foods on the Move, a healthy living and travel blog.
Join Lisa as she fuels up on the road and on the run with local, healthy food finds. You can also find Lisa’s work in her Etsy shop, where she creates recycled paper notebooks that are inspired by local and organic food.
Thanks for the great post Lisa!
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{ 14 comments… read them below or add one }
Great post, Lisa, and thank you, Matt!
I wouldn’t be running (AND loving it) if it weren’t for the run-walk method. I’ve gotten so my walk breaks are much less frequent and shorter – but even 30 secs. after going up big hills or alternating 30 secs walking with running to get up them makes me feel renewed!
Coming from someone who has had foot surgeries, stress fractures, and tendonitis, I can definitely see the advantage of a run-walk method. Great guest post and really informative!
Great post
I love meeting new bloggers, then seeing there own blog! thanks!
Wow that is really interesting. Actually-I was in my last half marathon and I saw this man doing that method. He ended up finishing the half in about 1:40 and with walking I was so amazed! These are awesome tips!
Thank you so much behind the positivity in this post. Often I’ve been told I’m not a “real” runner when I take walking breaks while running in races. Honestly I keep faster race times with short walk breaks than I do trying to run the full race and feeling defeated. I’ve been injured too often doing so and have learned my limits. Now I can enjoy running instead of it feeling like a chore.
Thank you for placing validation for those of us who run intervals!
I love taking walk breaks…so I’m glad to find out that they can actually be really beneficial
I take walk breaks whenever I need them. I know that if I push myself too much, I’ll end up hurting myself or simply start to dislike running. Some days I love running straight through, but other times a minute break every now and then works wonders.
I swear by the Jeff Galloway program. I’m using it again to train for my second half marathon – the United States Air Force half in Dayton on September 17. I think it’s kept me healthy while increasing my ability to run. A great guest post to show people considering taking up running that there’s no shame in walking as well.
I take walk breaks when I need them — and in races I always walk through the water stations — I can’t drink and run at the same time! Plus if I’m having a rough time I can tell myself that I only have to run 1-2 miles (whatever it is for that race) until I can walk and have some water.
Great post! I never formally trained with the run/walk method, but during my half marathon last winter, I ended up walking consistently through water stations after mile 7 and that 20 seconds or so of walking really helped me keep my mile splits down. I’m convinced that was the reason I was able to run it under 2 hours (my goal).
The Walk/Run way is how I increase how far I go.
What a great post!!! 
Nice post Lisa! I am a big Galloway fan–his plan is the reason I became a runner. Prior to starting his program I would get so frustrated with running because I thought if I walked, it didn’t count. I don’t walk much on runs now, but I know that if I feel like a walk break it isn’t a big deal. I know a lot of older runners who use his program also–it allows them to run well into their 70′s and beyond. I hope I’m running when I’m 70
Thanks for all the tips! I never walked during my training for my first marathon, but now I’m about to start training for my second and I want to learn how to incorporate walking breaks
This is a really interesting post. I’ve always felt that once I start walking, the run’s pretty much over too.
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