Run-Walk-Run to Faster Times, Faster Recovery

By Jeff Galloway
For Active.com

You can gain control over the amount of fatigue in a race or long run
by taking walk breaks, starting at the beginning. According to numerous
surveys, you'll also run faster--13 minutes faster in a marathon with
walk breaks than in a continuously run event.

Walk breaks help you mentally break up a challenging race or workout by
concentrating on one segment at a time. Because you erase a lot of the
fatigue with each walk break, your legs are strong at the finish--you
can celebrate that evening and recover fast.

Erasing Fatigue

Most of us, even when untrained, can walk for several miles before
fatigue sets in simply because walking is an activity that we can do
efficiently for hours. Running takes more work because you have to
lift your
body off the ground and then absorb the shock of the landing.

The continuous use of running muscles produces much more fatigue, aches
and pains than running at the same pace while taking walk breaks. If
you walk before your running muscles start to get tired, you allow the
muscles to recover instantly--increasing your capacity and extending the
distance, while reducing the chance of next-day soreness.

The method involves strategy. By using a ratio of running and walking,
adjusted for the pace per mile, you can manage your fatigue. Using this
fatigue-reduction tool early gives you the muscle resources and the
mental confidence to cope with the challenges that can come later. Even
when you don't need the extra strength and resiliency bestowed by the
method, you will feel better during and after your run.

The run-walk method is very simple: Run for a short segment and then
take a walk break--and keep repeating this pattern. Beginners will
alternate very short run segments with short walks. Even elite
runners find
that walk breaks on long runs allow them to recover faster. There is no
need to be totally exhausted at the end of any long run.

Here are some tips:

A short and gentle walking stride
It's better to walk slowly, with a short stride. Long strides can cause
shin irritation. Relax and enjoy the walk.

No need to eliminate the walk breaks
Some beginners assume that they must work toward the day when they
don't have to take any walk breaks. This is up to the individual, but is
not recommended. Remember that you decide what ratio of run-walk-run to
use. As you adjust the run-walk to your liking, you gain control over
your fatigue.

How to keep track of the walk breaks
There are several watches which can be set to beep when it's time to
walk, and then when it's time to start running again.

Walk breaks on long runs
Walk breaks can be taken according to the following schedule. Feel free
to walk more or cut both of the segments in half. For example: 1:00
run/2:00 walk could be converted to :30 run/1:00 walk.
Pace per mile Running Walking
8:30 5:00 1:00
9:00 4:00 1:00
10:00 3:00 1:00
11:00 2:30 1:00
12:00 2:00 1:00
13:00 1:00 1:00
14:00 0:30 0:30
15:00 0:30 0:50
16:00 0:30 1:00
17:00 0:25 1:00
18:00 0:20 1:00
19:00 0:15 1:00
20:00 0:10 1:00

Note: In 5K and 10K races, many veterans find that they run faster
times when walking every mile for the first half of the race.

Walk breaks:

* Give you control over the way you feel
* Erase fatigue
* Allow endorphins to collect during each walk break -- you feel
good
* Break up the distance into manageable units ("I can go for two
more minutes")
* Speed recovery
* Reduce the chance of aches, pains and injury
* Allow you to feel good afterward--carrying on the rest of your
day without debilitating fatigue
* Give you all of the endurance of the distance of each
session--without the pain
* Allow older or heavier runners to recover fast, and feel as good
or better than the younger (slimmer) days

For more information, see Jeff's books Marathon, Half-Marathon, Running
-- A Year Round Plan, Walking -- The Complete Book and Galloway's Book
on Running, 2nd Ed. These are available, autographed, from
www.RunInjuryFree.com. Join Jeff's blog: www.jeffgallowayblog.com


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