Runners looking to improve their pace, reach new distances or pursue a personal best may benefit from alternating running with brief, planned walking intervals rather than running continuously throughout every session. The run/walk method is presented as a sustainable approach for beginners and experienced athletes alike.
The strategy involves switching between running and short periods of walking during a workout. It was pioneered in the 1970s by Jeff Galloway, a member of the 1972 U.S. Olympic team in the 10,000 meters. While coaching beginner runners preparing for 5K and 10K events, Galloway found that walk breaks helped them finish training feeling stronger and more confident. His approach included taking a brief walk when breathing became strained, following what he called the “huff and puff” rule.
The length of the walking intervals can vary. The guidance notes that many experienced run/walk athletes use 30-second breaks, which can give the heart and legs time to recover before the next running segment.
Research cited in the guide indicates that the method may reduce fatigue and discomfort. In one study of recreational marathon runners, those who used run/walk intervals reported less muscle pain and fatigue after the race. Fewer than 5 percent reported extreme exhaustion, compared with more than 40 percent of participants who ran continuously.
A 2024 Australian study also examined a 12-week program involving three 30-minute sessions per week. Participants who reported chronic lower-back pain experienced significant reductions in pain and disability.
Beyond easing post-run discomfort, planned walk breaks may help runners manage fatigue, reduce injury risk, improve recovery during and between workouts, divide longer distances into more manageable sections and control their heart rate more effectively.
The method is not limited to new or slower runners. Short walking intervals can allow the cardiovascular system to recover and make it easier to increase the pace during the running portions. Some runners may consequently cover longer distances or achieve a faster overall pace.
Experienced athletes can also use the approach to improve efficiency, pursue faster times or tackle distances they have not previously completed. As Carissa Galloway, a certified personal trainer and program host, explains, runners can use precisely planned walking intervals to go farther and manage fatigue while reducing the risk of injury.
Sources: Runner's World.