Is it OK to Walk in My Long Run?

Long Run

The long aerobic run is a key part of your training plan. While the format may vary depending on your experience, fitness, and goals, the purpose is always the same:

• Build endurance for your target event

• Improve how efficiently your body delivers energy to working muscles

• Strengthen muscles to handle running impact

• Develop mental resilience for longer efforts

• Practise race-day nutrition and hydration

Why Use a Run/Walk Strategy?

Running continuously creates more fatigue and muscle soreness than including short walk breaks. A run/walk approach allows you to train longer while still recovering well for your next session.

Run/walk can be especially helpful if you are:

• Returning from injury

• A masters athlete new to running or returning after a break

• New to running

• Increasing distance for the first time

• De-trained or rebuilding fitness

Consistency is the key to endurance success, and run/walk helps you stay fresh and injury-free.

Benefits of Run/Walk Training

Using planned walk breaks helps you:

• Control fatigue

• Reduce injury risk

• Progress safely and consistently

• Break long runs into manageable sections

• Recover faster after sessions

• Get on with your day normally post-run

You don’t need to feel exhausted for a long run to be effective.

Choosing the Right Run/Walk Ratio

There’s no one-size-fits-all ratio. The right balance depends on your:

• Fitness and experience

• Strength and running ability

Run/walk isn’t just for beginners—athletes of all levels use it successfully, even in races. Simply follow your planned ratios and focus on steady progression.

Walk Efficiently

When walking:

• Stay tall and dynamic

• Drive your arms

• Avoid over-striding

Relaxing too much can make it harder to return smoothly to running.

Should I Switch to Continuous Running?

Only if it feels right. Many runners achieve excellent results using run/walk long-term. Adjust your strategy to suit your body and goals.

Stay on Track

• Use your watch to set run/walk alerts

• Let the timer manage the switches

• The rhythm will soon feel natural

Finding Your Best Ratio

Start by identifying your Zone 2 pace using the Fitness Test in week one of your plan. Walking before your running muscles tire allows for instant recovery and better overall endurance.

Use the table below as a starting guide and adjust as needed:

Focus on progress without excessive fatigue—that’s how long-run fitness is built.

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