Why I became a convert to the run-walk method

I'll admit it.

I used to think walking during a run was something you did because you couldn't run the whole way.

Then I got injured.

And suddenly, I had a very different perspective.

During Covid, while recovering from an injury, I decided to try the Jeff Galloway Run-Walk-Run method.

And I ended up completing a marathon in around 4½ hours.

That experience completely changed my view of run/walk training.

I'm a convert and it is very much part of my running tool-kit to help me manage training load and avoid injury 

Running doesn't have to mean running continuously

There's a strange mindset amongst runners that a "proper" run means running from start to finish without walking. I've definitely been guilty of it.

• We look at our pace.

• We look at our distance.

• We compare ourselves with other runners.

And somehow, stopping to walk can feel like we've failed.

But why?

If your objective is to complete a marathon, build endurance, stay healthy and enjoy your running, why does every kilometre have to be run continuously?

It doesn't.

The run-walk method simply breaks a longer run into manageable periods of running and planned walking.

And the important word there is planned.

• You're not waiting until you're exhausted before you walk.

• You're taking the break before you need it.

Why does it work?

The principle behind the Galloway method is actually very straightforward.

Running continuously creates accumulating muscular fatigue.

By inserting short walking intervals, you give the running muscles a chance to recover before fatigue becomes excessive.

That means you're managing fatigue rather than constantly trying to outrun it.

Galloway describes the approach as a form of interval training and emphasises the conservation of muscular and energy resources.

And there is some interesting research behind the idea.

In one study of 42 non-elite marathon runners, those using a run/walk strategy finished in a similar time to those running continuously, but reported less muscle pain and fatigue afterwards.

That's pretty compelling.

• Because finishing a marathon is one thing.

• Being able to walk normally the next day is another.

But isn't walking cheating?

Absolutely not.

This is one of the biggest mental barriers for runners.

We've somehow decided that running a marathon means running every single step.

• But the marathon doesn't care.

• Your medal doesn't care.

• And, frankly, your body doesn't care.

• The goal is to complete the distance.

There is no rule saying you have to run continuously.

And run/walk isn't simply something for beginners. Galloway's method has been used by runners across a wide range of abilities and distances.

In fact, Galloway has reported that some runners who switch from continuous running to a suitably matched run/walk strategy have actually improved their race times. Those figures come from his own programme data rather than independent trials, so I wouldn't treat the numbers as a guarantee — but the concept is certainly worth considering.

It can be particularly useful when you're coming back from injury

This is where my own experience really changed my thinking.

When you're recovering from an injury, the temptation can be to think:

"I'm better now, so I should be able to run normally again."

But recovery doesn't necessarily work like that.

Your cardiovascular fitness might return faster than your tissues' ability to tolerate running load.

You may feel capable of running further than your recovering body is ready for.

That's where a structured run/walk approach can be useful.

Instead of going from "not running" to "running continuously", you're able to introduce running load in smaller doses.

Of course, the right approach depends on the injury and should be guided by the appropriate healthcare professional where necessary.

But psychologically, it can also make returning to running feel much less daunting.

And it isn't just for injury recovery

This is where I think runners should be more open-minded.

Run/walk can be useful for: Long training runs

You can accumulate plenty of time on your feet without turning the final miles into a survival exercise.

1. Marathon training: Especially if your priority is completing the distance strongly rather than chasing a particular PB.

2. Hot or challenging conditions: Walking breaks can help you manage effort when conditions make your usual pace inappropriate.

3. Trail running: Sometimes walking steeper hills is simply sensible pacing rather than a failure to run.

4. Masters runners: As we get older, recovery becomes increasingly important. Managing fatigue rather than constantly pushing through it can make training more sustainable.

5. Runners returning from injury: A planned run/walk structure can provide a gradual bridge back to continuous running where appropriate.

You don't have to wait until you're struggling

This is probably the biggest lesson I took from the experience.

Don't think of the walking section as an emergency brake. It's part of the strategy.

That's the difference.

You might run for four minutes and walk for 30 seconds. Or two minutes and walk for 30 seconds. Or use a completely different ratio.

There isn't one magic formula that works for everyone.

Galloway's current marathon guidance uses different run/walk ratios depending on running pace and experience.

The important thing is finding a rhythm that allows you to manage fatigue and keep your effort controlled.

And here's the bit I really like...

Run/walk can change your relationship with the distance.

• Instead of thinking: "I've got another 18 miles to run."

• You think: "Just another few minutes."

• Run. Walk. Run. Walk. Repeat.

Suddenly a marathon becomes a series of manageable chunks rather than one enormous continuous effort and that can make a huge psychological difference.

My 4½-hour marathon changed my mind

• Would I use run/walk for every marathon? No.

• Would I tell every runner that they should abandon continuous running? Definitely not.

If you're chasing a PB and have trained specifically to run continuously at your target pace, your strategy will obviously be different.

But I've stopped seeing run/walk as a sign that someone isn't a "proper runner". Quite the opposite.

It's a legitimate pacing strategy.

And for some runners, it may be the difference between struggling through the final miles and finishing feeling like they still have something left.

My Covid marathon taught me something I probably should have known already:

The best training strategy isn't necessarily the one that looks most impressive.

It's the one that helps you stay healthy, train consistently and achieve the thing you actually set out to do.

So if you've always thought: "I'd never walk during a marathon."

Maybe give it a try on a training run.

You might just become a convert too.