Walking isn’t cheating: Using the run-walk method to train and race

Walking isn’t cheating!

Let’s get things straight: taking regular walk breaks is a pacing and fatigue-management tool. The stigma placed on “walkers” needs to be removed. It’s a fantastic way of completing a marathon, half marathon or ultra marathon.

Are you struggling with your long runs?

If you're finding that you're exhausted on long run days, this isn't because you need to toughen up. It’s often an issue of working too hard. This is where the run-walk method comes in.

Why we recommend it

We're huge fans of the run-walk method here at Full Potential and recommend it to many runners.

It’s not just for beginners. It can absolutely be something that unlocks real performance. We've coached runners who have gone sub-3:30 using a run-walk method. How quickly you’ll run depends on your background and pacing discipline, but the point is that this isn’t just for “slower” runners.

The reasons we love the run-walk method are:

• It allows you to better manage your effort level.

• It reduces the impact forces going through the legs.

• It allows you to stay out on your feet for longer.

• It allows you to still run fast.

• It makes running more accessible.

• It helps you enjoy your running.

Why it works

Regular walk breaks do a fascinating thing. Each time you take a walk break, it allows you to recover. If you wear a heart rate monitor, you'll often see your heart rate drop during each walk break. This makes it much easier to manage your effort level throughout a run and stay in the training zone we want.

Walking also changes your gait pattern. This means we adjust how the body is absorbing shock, and we activate the muscles in a slightly different way. This can make you more fatigue-resistant throughout the run.

It also helps with recovery after your long run. You won’t be as wiped out the next day and can get back to training more effectively.

Start from the beginning

If you need to walk in a run, then it’s already too late. The run-walk method isn’t going to give you energy back. It’s going to slow the rate at which you use it up.

To make it work, it has to be done regularly and from the start of the run. That can be really challenging. You feel great at the start. Why are you being made to walk? This is about thinking long term.

A nice way to think about this is to imagine a running route with a big hill in the middle. If you’re determined to run up that hill, your heart rate is going to spike. When you get to the top, you won’t be able to run very quickly for a while because you’ll need to slow down to let your heart rate drop.

Guardrails

These are the most common pitfalls:

• Starting too fast in the run sections and treating the walks as a licence to overcook it.

• Walking too slowly and cooling down too much.

• Waiting until it hurts before you start the walk breaks. If you’ve done that, it’s too late.

• Changing the strategy every week rather than giving yourself time to embed it into your running style.

Working out your run-walk intervals

Once you get into timing seconds and really convoluted run-walk intervals, I think this method loses its charm. Let’s keep things simple.

The way to approach this is to recognise that the more regular the walk breaks are, the more of them you’ll have.

We really like ratios such as:

• 4 minutes running, 1 minute walking

• 9 minutes running, 1 minute walking

• 19 minutes running, 1 minute walking

These are just suggestions and you may find that different ratios work best for you. In our experience, walk breaks that are longer than 2 minutes can cool you down too quickly and are much harder to get going again.

In our experience, walk breaks that are longer than 2 minutes can cool you down too quickly and are much harder to get going again.

The only way we can suggest you figure this out is to play about with it in training. If you can approach training sessions as a space to play and try things out, the run-walk method becomes really accessible.

Race day

If you've been following a run-walk schedule as part of your training plan, then you absolutely want to execute that on race day.

The biggest challenge is that we’re saying after four or nine minutes of your marathon, you’re going to have to walk. That is tough.

You’ll have runners streaming past you. You might even get a few unwelcome tuts. Focus on yourself. There’s a good chance you’ll see some of those runners later on, as you go past them feeling strong and they’ve run out of juice.

It is far preferable to finish a race feeling strong. There’s nothing to say that once you’ve got to 10 miles of your half marathon, or 22–23 miles of your marathon, you remove your walk breaks if you’re feeling good and you can finish well.

Race etiquette

If you’re using a run-walk strategy:

• Stick to one side of the road so you’re not blocking others when you start walking.

• Take a quick glance behind you before you walk so you don’t do it suddenly.

Many runners like to align a walk break with taking a gel, which can work really well. It can be a bit more complicated trying to map your walk breaks to aid stations on the course.

Taking this forward

I’d always suggest chatting this over with your coach or running advisor.

If you want to implement this on your next long run, all you need to do is:

• Decide on the run-walk ratio.

• Lace up your shoes and get out the door.

If you really don’t want to walk

If that's you, no problem. Don’t use the run-walk method. You have to be on board with it, otherwise it isn’t going to be effective. Some people really dislike the change of rhythm that comes with taking walk breaks.

FAQ

Will this make me slower?

Not necessarily. Many runners find they actually finish faster because they can maintain a stronger pace in the running sections. That ultra marathoner? Only 15 minutes slower than their PB while keeping fresh enough to train the next day.

What do I tell people who judge me for walking?

You don’t owe anyone an explanation. But if you want to engage, just say ‘It’s part of my pacing strategy.’ Or simply smile and keep going—you’ll likely pass them later when they’ve hit the wall.

Can I use run-walk in a race if I didn't train with it?

We wouldn't recommend it. Your body needs time to adapt to the rhythm of run-walk intervals, and race day isn't the time to experiment with new strategies. If you're struggling in a race and need to walk, that's absolutely fine—but it's different from the structured run-walk method. For the method to work effectively, practice it in at least 3-4 long runs so it becomes second nature.

How do I time my intervals?

Most running watches have an interval timer function that will beep or vibrate when it's time to switch. You can also use dedicated run-walk apps that are specifically designed for this purpose. Set your running and walking intervals before you start, and let the technology do the thinking for you. This frees you up to focus on your effort level and enjoy the run.