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This picture makes me want to dust off my spandex and go for a run on a cool, foggy fall day.
Sometimes, just straight-up running feels like too much. I have days where my legs feel like weights, my shins ache, my arms can barely move and even running for just 20 minutes sounds torturous and the very last thing in the world that I want to do. On days like these, I run-walk. And I’m not ashamed to admit it. 
Run-walking is exactly what it sounds like; you alternate a time period of running with a time period of walking. It’s an excellent way to get a workout in on days where running for 30 minutes feels impossible. I recently came across an article about it on the Runner’s World blog, you can read it here.
Often times, runners scoff at the run-walk method, shrugging it off as a cop-out for those who can’t handle a “real run”. But I think run-walking is a great way to get into shape. The continuous change in your heart rate as you switch from running to walking is supposedly one of the best ways to lose weight. In fact, research has shown that it is more beneficial to change speed during a 30 minute cardiovascular session than to stay at one pace the entire time.
My standard run-walk session is run for 2 minutes, walk for 1. If I have the time and can do it for 45 minutes, then I’ve still managed to go for my 30-minute run, it’s just broken up into 2:00 segments.
Rest is a very important to me as a runner and I find run-walking a great break from my standard runs. It allows my legs and lungs a little breather without sacrificing a quality work-out. I’ve even gotten Mr Trail Mix on the run-walking train (and he HATES to work out or run). So my friends, if you want to start running but aren’t sure how to go about it, I recommend a run-walk as a great way to ease into the running game. Start with running for :30 seconds, then walk for 1:00. Continue to increase the running time as you become stronger, fitter and more accustomed to running. Good luck!
Do you walk-run? Or are you a non-believer/”true runner”? Also, if anyone wants more running advice, PM me and I’ll happily offer up more ideas and advice!
I started “run-walking” a couple of months ago when I was struggling with some pain from plantar fascitis. I haven’t been able to run as much, as I’m still experiencing some pain. On the advice of a friend (and marathon runner) I tried alternating between running and walking. I actually found that it burned calories for me because of the alternating–the sprint-like running bursts upped my heart rate up. Although I don’t feel like I’m as tired afterwards, I find that this is a great alternative to running.
I’m training for a half marathon, and I still “walk-run”! In fact, that’s how I build up to my longer runs. Right now I run straight through two miles, walk for two minutes, run through to three, and then run-walk as I’m building up to five.
Thanks for the Runner’s World link ;o)
I hated PE in middle school (no offense!) because I couldn’t even run 2 consecutive laps around the track! My fiance is a runner and somehow talked me into confronting my nemesis: running. I can say that the “run-walk” method to building up to a mile or two has worked for me. I started out not being to run half a mile and now can run 2 miles. It took me about 3 months of 3 times a week workouts using the “run-walk” method, but I highly recommend it to beginners or people interested in training for marathons/half-marathons! Happy trails!
I love run-walking! I use these podcasts and they are great- they tell you when to run and when to walk and include music
http://www.ullreys.com/robert/Podcasts/podcasts/podcasts.html
The fastest pace I ever ran at was when I allowed myself to walk even for brief intervals of 30-45 seconds. Really, anything that helps get you moving and outside is beneficial, so I think the “cop-out” is not doing anything (which I have lazily been doing for the past 5 months), so if that is what it takes to get you moving, more power to ya! Great post - I like the article link.
I’m a run-walker because I’m in horrible shape! I don’t work otu much, but now that I’m down with a broken foot, I can’t wait to at least hit the elliptical soon, to “run walk” on it.
I LOVE to walk-run. I am training for a half marathon and after a brutal shin splint I have to take it easy with running. I run-walk for about 45 minutes, run 2 minutes, walk 3 minutes. Its def easier to break it up and still get the same cardio. I love it.
Wow, so many run-walking readers, that’s awesome!!
I’m so excited to hear about all your running accomplishments (half and full marathons!! 5ks! 10ks!)
I always do this when I run. Though generally I run until i can’t anymore and then walk until I feel better about running again. I will also alternate between running fast and running really slow which is also beneficial, building up your muscles for sprinting and distance running.
I am fully a run-walk advocate. A year ago, I could barely finish two miles, now I am up to 16 miles. I started out walking for 1 minute, running for 3, and now I walk for one minute, run for 8. The run-walk method has really transformed the way I work out, and it actually is much less prone to injuries. Also, in endurance running, people who do run/walk find that their times are on par (or even faster!) than people who run straight through. They also recover much, much faster. Going from being a two-mile runner to someone who can do sixteen miles without dying, I am a big fan of how run-walk can help a normal person bridge up into being an athlete!
I love run walking! Way back in the day I was a sprinter and long runs are torturous to me… but I could always do a little run walk. That’s how I do my 5K’s with an ipod in my ears- run a song, walk a song, run a song… if the walk song is too long- I start running a little early though. 
Ahh, but the key to run-walking is to keep your walk at a brisk pace. Don’t get slower & slower. I like to tell my beginning runners that it’s like you’re trying to get from one end of the mall to the other before the store closes in 5 minutes!
Very good advice. For days that you feel sluggish, it’s good to at least get out there and walk even. Better than doing nothing and you always feel better afterward!
I have used the run/walk method to come back from two knee surgeries now. It definitely works, but I’m impatient when I’m healing and just want to RUN. It’s only because I HAD to do the run/walk intervals that I didn’t like it. Now that I’m healed, walk/running is a nice change of pace….literally!
I’m definitely a believer in the run/walk. I’m doing a 15K on Sunday and will probably run 10 minutes and walk 1. For me the benefit is mental, even as I build up my endurance. I know in my head that I can definitely go 10, 15, 20 minutes if I know there is a break coming.
@soontobebever: It’s funny what a significant part mentality plays in running!
I walk-run and there’s no shame in it. I used to do five 3-mile runs per week with FI (on top of 3-4 60-minute weight-lifting sessions per week) and sometimes I just COULD NOT run the whole 30 minutes… so I walked intervals (I went by block–two blocks running and one block walking–instead of by minute) and that way I made sure I still got out and got exercise, and I finished my route.
I think this is the best way to condition yourself for running. And of course, walking is always better than doing nothing.
I did an entire half-marathon run-walking - and finished in just over 2 hrs, probably faster than if I had run the whole way, LOL. At first I found this mentally devastating - I was faster walking?! - but got over it pretty quickly when I realized how far I could run using this method!
I just injured myself pretty badly training for another half (should’ve run-walked, seriously I was so dumb not to, nearly fractured my leg ugh) and have started to exercise again using the Couch to 5K program on Cool Runnings. It’s great!
I am a run/walker. I do a 3:00/2:00 run walk. I am training for my first marathon in a month (yeah Philly!!!) and people ask if I am running it and I tell them i am run/walking and they always say “Okay. Thats not as bad as running it” it makes me really upset because 26.2 miles is 26.2 miles no matter how fast or slow you do it and I dont see these people doing it. I try to ignore the comments and now I just say I am running it. And if they ask if I am running the entire thing I say yes. I think run/walking is great. I have a fabulous watch that tells me when to change up.
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Mrs. Trail Mix, New York Age and Occupation: 26, PE Teacher Fiance's Age and Occupation: 27, MBA Student Engagement Date: March 2009 Wedding Date: June 2010 Venue: Tannery Pond at the Darrow School About Me: I'm a country girl who somehow found herself living in the Big Apple and loving every minute of it. I'm planning a rustic, country-chic wedding in my hometown in upstate New York and it's going to be a Party with a capital P. White wine, flea markets and running keep me happy and my friends, family and fiance are my world. I'm a little bit crafty, a little bit crazy but mostly just crazy in love.
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