Is it OK to Walk in My Long Run?

Long Run

The long aerobic run is an essential part of your plan. Approaches to this workout can and should differ for athletes according to experience, fitness, ability and goals. However, the ultimate purpose remains the same:

• Build running endurance to achieve your goal.
• Train your body to become more efficient at transporting energy to your muscles and sustain you for longer at paces that progress over time.
• Strengthen muscles to cope with the impact forces involved in running.
• Mentally prepare you for the long run.
• Provide an opportunity to practice nutrition and hydration strategies.

Why Should I Run/Walk?

Running continuously produces more fatigue and muscle soreness than running with walk breaks. Using a run/walk strategy will allow you to go for longer and still recover in time for your next workout. Consistency is the golden ticket for endurance runners and staying injury-free and fresh for your workouts.

Run/walk strategies can benefit if you are:

• Coming back from injury.
• A masters athlete new to running (or after a break).
• New to running.
• Stepping up in distance for the first time.
• De-trained or less fit.

Key to success will be to make gradual progressions to safely improve your endurance. A run/walk strategy can offer progressive run training to:

• Control fatigue. 
• Minimise the risk of injury.
• Provide a structured progression.
• Mentally break up a challenging workout into manageable chunks.
• Reduce stress on the body and mind.
• Promote easier and faster recovery.
• Be able to carry with your day normally - post-run.

Using an appropriate ratio of run: walk, will help you manage your fatigue. There is no rocket science required, simply run/walk at your planned ratios.

The right ratio of run to walk will depend on your fitness, experience, strength and running ability. It isn't just for beginners; runners of all levels can incorporate walk breaks to promote better recovery. You don't need to feel exhausted at the end of any long run.

Walk Efficiently

Use proper form, drive your arms, don't over-stride and stay dynamic. Relax too much, and you will find it harder to get back into your running stride.

Switch to Continuous Running?

Listen to your body; you don't have to switch if it's not right for you. Run/walk strategies are successfully used in races all the time. You can still achieve impressive results. Adjust your strategy to suit your ability and goals.

Stay on Track

Use your watch and set the timer to remind you when to walk and run. You will soon automatically switch up or down when you hear the beep.

Best Ratio

You will need to experiment at first to find what works well for you and ensure progression without fatigue. The first step will be to determine your Z2 pace, you will do this with the Fitness Test in the first week of your training plan. The ratio should take into consideration that walking before your running muscles start to tire allows for instant recovery. In the table below you will find some broad guidelines to get you started:

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