The secret to better running? Walking

During a recent half-marathon, I was taking a walk break when a man on the sidelines shouted, “Come on! Keep running!”

- Danielle Friedman

I was using the run-walk method, a plan that incorporates intentional walk breaks during runs, and this 30-second walk gave me a chance to catch my breath and take a sip from my water bottle before running again.

I knew that, for me, walking wasn't a sign of struggle. Still, I couldn’t resist letting the spectator know. So I smiled and shouted back: “It’s a STRATEGY!”

Many training plans recommend the run-walk method as an option for beginners — an on-ramp to continuous running. But for me, it has become the key to maintaining a running habit while navigating unpredictable work schedules, pregnancies and parenting. I made the switch to run-walking a decade ago while training for my first marathon, and I have no plans to go back. It has made 20-mile training runs feel doable and has carried me across dozens of finish lines — at the same overall pace as when I ran continuously.

“The misconception is that it has to lead to continuous running,” said Pamela Geisel, an exercise physiologist at the Hospital for Special Surgery in New York. In fact, the run-walk method can be a lifelong practice.

What is the run-walk method?

The run-walk method is a training strategy based on the premise that, by walking for short intervals before you get tired, you can avoid some fatigue and tackle longer distances. Because run-walking can be gentler on your body than continuous running, many people find they are able to recover faster in between runs, too.

The method was popularised by Olympic runner Jeff Galloway in the 1970s. He was in a rut, facing injuries and disappointing race times. He began taking short walk breaks during long runs, and soon found himself feeling stronger — and finishing races faster.