Run-walk-run to faster times, faster recovery
By Jeff Galloway

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
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
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