The Run/Walk Method: A Friendly Way to Go Farther
How planned walk breaks help beginners and experienced runners cover more distance with less fatigue.
The run/walk method alternates short periods of running with short periods of walking. It is not just for beginners.
Why it works
- Reduces fatigue. Regular breaks let you recover.
- Lowers the impact on joints and muscles.
- Lets you run longer than you could continuously.
- Builds confidence.
Simple patterns
| Fitness level | Pattern |
|---|---|
| Very new | run 1 minute, walk 2 minutes |
| Early | run 2 minutes, walk 1 minute |
| Building | run 5 minutes, walk 1 minute |
| Comfortable | run 10 minutes, walk 1 minute |
Pick a pattern where the running part feels comfortable.
How to use it
- Warm up with a brisk walk.
- Follow your pattern for the planned time.
- Keep walk breaks brisk, not a stroll.
- Cool down with a walk.
Progress gradually
- Lengthen the running periods, bit by bit.
- Shorten the walking periods when you feel ready.
- Move to continuous running only if you want to.
Not just for beginners
Many experienced runners use walk breaks in long races and ultramarathons to manage energy.
Pace awareness
Your average pace will include the walking, so it will be slower than your running pace. That is normal. Look at the total distance and time instead.
Tips
- Walk before you feel tired.
- Use a timer or watch to signal changes.
- Do not feel guilty about walking.
Run Tracker
Track runs, walks and jogs — calories, distance and pace, with offline GPS
More about Run Tracker
Eating After a Run: Recovery Food Basics
What to eat and drink after running, why carbohydrates and protein help and how soon to eat.
Read article →Preventing Chafing and Blisters on Runs
How to avoid the common skin problems of running, and what to do if they happen.
Read article →Side Stitches: Why They Happen and What to Do
What causes the sharp pain in your side while running, and practical ways to deal with it.
Read article →Strength Training for Runners: A Simple Routine
Why strength work helps runners and a short bodyweight routine you can do at home twice a week.
Read article →