Walking during a run

[AlwaysNeverOnTime]

Sorry to start another thread but have been reading through the running posts in this topic and a lot of people saying that they have periods of walking during their run. I know I'll probably sound really stupid here but I've just been running my whole run. I can run just over 2k without stopping (I know it's not that far but I haven't been doing it that long and have been building up to it, it's an achievement for me) but if I had walking breaks, I know I'd be able to go alot further.

So basically my question is; do you walk during your runs?

[AuntieStella]

Yes, because I'm a noob, and am vaguely following C25K.

[Wondermoomin]

Yes in the beginning. I think most beginners do. The idea is that the running bits get longer, the walking bits get shorter, and you end up running constantly for 30+ minutes and/or 5k. Have a look at a C25k programme to get an idea of structure

[mrschatty]

I do. I find it like "interval training" spurts of high intensity running then lower my heart rate then build up again. It really helps me loose weight/body fat

[KeyserSophie]

I'm a trail runner. Mostly we walk .

Joking aside, if you can give yourself a longer overall distance by incorporating walk breaks, just do it. There's no "magic benefit" of running for 30 mins non-stop vs moving for 40 mins of which you were walking for 10 mins. There's actually a technique called "jeffing" which is a run/walk strategy used by some ultra runners and is highly effective at preserving condition over very long races.

One bit of advice is to walk long before you think you need to, so you're incorporating the breaks in a managed way rather than because you feel you'll die if you dont.

[EmpressKnowsWhereHerTowelIs]

Yes, I'm a total beginner so I'm doing c25k too. This week it's been 90 secs running / 2 mins walking.

There's an example at www.coolrunning.com/engine/2/2_3/181.shtml.

[Unicornsarelovely]

I do. I'm training for a half marathon and currently walking for 1 minute every mile to have a drink and some jelly beans.

[megletthesecond]

Yes. I usually run 5k but 9 times out of 10 I have a couple of short walks in that time.

[yeOldeTrout]

Only walk if I'm shattered, the endorphins don't flow when I walk.

You could look up MAFM if you want to try running (running but not walking) slower but much further. Warning: It took me months to master a MAFM style run, I mostly tapered down & proper intervals help me learn how, oddly enough. I only do MAFM once a week, couldn't do MAFM full time, b/c I want to enjoy my runs.

Some American... Galloway? Friel? advocates a style of training for marathons that involves a huge amount of walking.

[devilinmyshoes]

I did a sort of Galloway thing after injury/illness, I think it made me faster overall. It was a 4:1 run:walk. Never tried it in a race but I keep meaning to factor in walking breaks during long runs because I intend to do that during the marathon. Which is soon!

[LaughingM]

Interesting discussion.

I started running with c25k and always used to think that i'd be a 'proper' runner when I could run for a set length of time without any walking breaks, but I think that run/walk programmes are definitely gaining in popularity - whether it's to get you running further/ for longer or in HIIT style.

For long runs (for me between 10k - half mara) I know I'm likely to have a walking break here and there to have a drink/ jelly baby/ wee but I don't walk on a regular basis iyswim. I am the slowest runner alive though, so I do wonder if run/walk on a Galloway style programme might actually make me faster?! I also try not to let myself walk at all during the first 5k as that's the bit I dislike the most and if I stop then I'm more likely to let the 'I can't be bothered' or 'I can't do it' demons take over!

[randomsabreuse]

My couch to 10k app has short walk breaks up to the very end. Currently on 17mins running, 1 min walking x 3 which got me pretty close to 10k. Think it steps up to 22 minutes next week and then does 1 walk break after that. As my 10k is an obstacle race there will be points running isn't possible so walking isn't the end of the world!

[londonmummy1966]

Most distance runners will take walk breaks. So I might run a 5K without stopping but I'm training for a half marathon at the moment and using Jeff Galloway's Run Walk Run technique for that. There's no way I could run 13 miles without a break but I can if I run for 3 minutes and then walk for 1. As a PP said, most couch to 5 or 10k programmes will incorporate an element of walking.

[Pootlebug]

If you walk during your run you'll be able to go for much longer and build stamina faster. Try something like 4 mins run, 1 min walk etc.
I can blast through a half marathon at a fair speed, but will be taking walking breaks when I attempt an ultra next month. So even when more experienced walking can still be v useful.

[Wondermoomin]

That's encouraging to know that some experienced runners take walk breaks too. I'm not quite a beginner but not quite an established, regular runner, but I do tend to run the whole time without walks up to at least 10k. The only exception for me is trail runs when sometimes it's more efficient to walk parts of it (steep hills etc). All the experienced runners I know do run the whole distance so it gives me some encouragement to hear that I don't have to rule myself out of longer distances if I need walking breaks

[sirfredfredgeorge]

Until you get quite fast, walk/run tends to be a more successful strategy, because it's more efficient, and the walking breaks help reduce the fatigue allowing you to spend more time running faster. So the overall time is better, mixing the two.

It's well studied, and particularly when you're wanting to a distance that stretches you - be it 5km or 50km, mixing walk/run is better. See e.g. www.ncbi.nlm.nih.gov/pubmed/23365192 for an entry into the studies.

So no problem walking!

[AlwaysNeverOnTime]

Thanks for all the replies, it's been interesting reading through and hearing that alot of people have walk breaks. I was always under the impression that the point was to run the whole time. I feel like I've been doing it all wrong now as I know I could go alot further if I could take walk breaks. Am going for a run tonight and will see how far I can go with some walk breaks.

[AlwaysNeverOnTime]

Would it be worth starting c25k even though I'm not a complete beginner?

[randomsabreuse]

Depends - maybe pick up at an appropriate point and adjust for the next run depending on how you feel. I started at week 10 of a couch to 10k app after doing a 5k off limited actual training (daily life with a 1yo, living in a hilly town and not being arsed with parking and car seats got me to that point and I have been fit in the past).

I quite like Zombies Run (free version) when I'm not trying to increase distance and was doing about 35 minutes constant running (where terrain allowed so dealing with gates/styles/road crossing) before dropping into the c210k at week 10.

[americaandhawaii]

I definitely walk when I run if that makes sense! Gives me far more energy and stamina overall.

[devilinmyshoes]

Can you just add 1/2 km a week to one of your runs, maybe run a little more slowly, and build distance that way without walking? If you'd prefer not to walk that is.

[randomsabreuse]

The thing I've found is I'm pretty desperate for the walk break to arrive but the 1 minute break feels quite long so I'm good to go when it ends. Currently on 17 minutes run, 1 minute walk x3 which makes a total of just over 9k. Having a beep/voice tell me when l can stop makes me keep going when I'd be tempted to stop without!

[Migrant2]

I use Galloway for all my training and for all my races ( anything from 10k to 50k races, aiming for 75k soon). It makes me faster, I generally use run 60 secs:, walk 30 secs. Sometimes 90:30 for short bits of speed training, maybe something like 12 lots of half mile speed work with a two mn rest between each repetition.
It's the only way I can stay away from injuries and I don't intend to go back to continuous running. So much kinder on my body!