I know- August just sped past. That’s okay, because I’m ready for September! But first… it’s the last Friday of the month so it’s time to join Marcia for Runfessions!
I only have one, but it’s a big topic- for me, at least. The other day I was listening to this episode of the Florida Trail Runners podcast with Chris Twiggs. Chris has completed the Hardrock 100 SIXTEEN times, as well as other ultras including Leadville and The Keys 100. In addition to describing his races, he also talked about how he employs Jeff Galloway’s run-walk method. Not just for ultras (everyone walks in 100 mile races) but for all distances.
I’ve heard of Galloway’s run-walk method but never been interested in it. But this guy is obviously a badass- Hardrock is one of the hardest ultras in the country, and he’s completed it sixteen times- so I was curious enough to do a little further research.
This article talks about Galloway’s running story, and says that he has a 2:16:35 marathon PR- using his run-walk method.
REALLY??? How is that even possible?
The article goes on to say that runners who employ run-walk have fewer injuries, and often faster race times, due to the fact that they’re able to run a little faster and hold onto that pace better during long efforts. Hmmmm.
It’s still hard for me to wrap my head around. To me, walking is something you do when you’ve basically failed. Like if you’re too tired to keep running, then you walk, and it’s never a good thing. But I’ve never actually walked on purpose.
Let’s be honest here. Things aren’t going that great for me. For whatever reason, I’ve been dealing with injuries ever since my daughter was born, and she’s now thirteen. Up until that time I had the “normal” amount of running injuries (something would come up every now and then) but since then, I’ve had one issue after another. I’ve tried strength training, yoga, running slower, working on my form, more strength training… and I’m still struggling.
I need something different, but it’s still hard for me to wrap my head around a run-walk method. It just feels like I’m giving up on running somehow. Also, in the article, it says that a typical ratio is to run for four minutes and walk thirty seconds. That sounds…. really annoying. It seems like it would be hard to get into any kind of groove- you would constantly be switching back and forth. And how would I know when to run and walk? Can I even program my watch like that? (Can someone help me program my watch like that???)
Galloway does say that everyone should pick a ratio that works for them- so the 4 minutes/30 seconds isn’t etched in stone (phew.) In the end, one sentence in the article finally jumped out at me: a triathlete coach who trains his runners in the run-walk method said, “It’s good for all of us to learn something new.”
Well… maybe I can learn something new. I’m still having trouble getting used to the idea, but I’m going to try it. The worst that will happen is I don’t like it, and I can go back to just running.
I know some people reading this use run-walk intervals. Do you plan the intervals in advance? What ratio do you use? How is it working for you? Please advise!
38 Responses
I’ve been using run/walk . . . forever. Pretty much. My ratio is 2:30/30, but yes, you can pretty much pick whatever ratio works for you.
Now the funny thing is I am generally faster when I only walk once a mile. But I have run pretty much all my halfs — and my 18 mile race — using run/walk. I have gotten faster using it (until the Pandemic). It’s not necessarily a golden ticket, but I definitely it’s worthwhile for you to try it.
Yes, I use set intervals — which isn’t to say that sometimes those walk breaks get longer towards the end. Sometimes. Although often I will ditch them the last half mile or so of the last mile — and that’s often my fastest mile (but not always).
Galloway has written plenty of books. There are Galloway groups, too.
Thirteen years is a very long time to struggle with injuries so it’s very apparent you’re a determined runner!
“Determined” is one word for it! “Stubborn” and “possibly delusional” also come to mind. Thanks for your input! I will definitely look into his books.
Sounds like this is a big mental shift for you but I’m glad you are open to the possibility of run walk. Plenty of people have great success with it. Can’t wait to see how it goes for you!
Yes- I will try it and report back!
I don’t use intervals at all, and the 4 minutes/ 30 seconds intervals sound really tricky to me. Once I get into the groove I don’t think about pace really.
Thirteen years of injuries, Jenny, how very frustrating for you.
Yes- I blame my daughter. JUST KIDDING. But something got thrown way off for me after giving birth to her.
It’s definitely worth a try. I’ve used run/walk intervals (! do 4:1) on and off over the years with great success. One woman I know has used them and qualified for Boston multiple times. I would much prefer to run continuously but sometimes that’s not in the plan.
Yes, my first choice is definitely to run continuously. But I’d also like to win the lottery, quit my job, and renovate my entire house. Sometimes you just have to face the reality of the current situation!
Aw yiss it’s runfessions time! I’ve had mixed results with run/walk in the past. There have been times when 4 minutes run/1 minute walk has saved me when I’ve been ready to give up (P.S. I stole that idea from Wendy). But there have been other times when a run is going so badly that nothing helps. One example is last spring I did a half and it was really hot. There was a pace group that was doing 30 seconds run/30 seconds walk and I joined in with them for a mile but still got overwhelmed and had to just walk.
However great minds think alike! I’ve got some kind of COVID fallout going on and running is very difficult right now but I want to do more than to just walk, so I’m thinking about quarter mile walk/quarter mile run.
You have the Garmin F35 right? From what I remember yes you can set up a basic interval workout on the watch (on the watch itself, not through the app but again it’s been a while so I could be wrong). You could also use an interval app on your phone to set something up. It does get annoying to keep track of time manually.
I’ve actually been doing run/walk while getting over this hamstring thing (I think that’s another reason why I was open to the idea right now) and it’s waaaay better than not getting out there at all. I’ll definitely figure out how to set it up on my watch.
I have used the method a few times for long periods mostly after coming back from injury. It really does work. I used 4:1 intervals then 5:1. I did a half marathon about a year ago using these and did pretty well. Yes, you can program a Garmin to them for you. Apple watch does not have that capability. It is worth a try!
Alright, I’m trying it! And I’m going to figure out the Garmin thing- I’ll definitely need to program this in.
Well, it can’t hurt to try, right? I think that you have to change your mindset about it being a failure (!) and think of it as an integral part of the experience. But that’s easier said than done, I know. My fitness class instructor has an iphone and she has some sort of app that she uses to program in various intervals, so there must be some sort of app that can do it, although I guess I don’t know anything about Apple watches.
I’m positive there’s a way to do it, I just have to figure it out. And you’re right- I need to change my mindset.
I have done run/walk combos at different points, too. Most recently, that is how I got back into running after having my 2nd baby. I worked with a pelvic floor PT and she told me how to change the run/walk intervals based on how I was healing. One of my friends that I virtually trained for a marathon with did 9/1 intervals. It is really easy to set up on your garmin – I used intervals. I also used a Tabata program to set them up, too, because it was easier to set them up on an ap on my phone v a watch and I always listened to music, so I liked having the signals to run/walk in my ear versus on my watch.
My running expectations are so very different these days. I did not consistently use run/walk intervals pre-kids but post-kids I am just happy to be out running, so if my running partners needs to walk, we walk. She’s had some injuries lately so tends to need a walk break during our runs. I think I would have felt differently about them when I was more motivated/trying to PR. But it seems like it’s worth a shot. Dealing with injuries for that long would be so frustrating!!
Okay, I have to do some research to figure out how to set it up on my watch. It’s definitely worth a shot!
I say what took us so long???
Galloway BQed using his run/walk. Why am I torturing myself.
Why? I am too vain to have other runners see me walk so often.
The other I set out to run 3 miles. A friend texted me that she could join me. She uses intervals. I ran 6 miles.
So I think it helps your endurances… you will not get injured.
I admit it’s hard not to continue it in a race but I don’t think it affects my finish time…
I know- some really great runners have had success with this method. I still can’t figure out how he did a 2:16 marathon this way! Well, I’ll try it out and we’ll compare notes.
It’s great that your mind is open to trying it. Myself, I’m so used to running by feel, that I automatically slow down (and/or walk) if need be…but there’s no rhyme or reason to it. I agree, though, it is tough to wrap one’s mind around walking intentionally (especially if I’m not tired).
Yes, I actually tried it yesterday and it feels really weird to walk when you’re not tired. My legs were a little confused!
Wow – I literally did not know competitive runners used run/walk intervals. I’m SO intrigued.
I may have just written a post all about how I wanted to “just” run, but you’re 100% inspiring me to try something new.
I have done the Couch to 5K twice and have to say I hated the intervals (can’t remember the exact configuration and it changed over the first few weeks before you transition to running straight through).
Such an interesting topic! I’ll be very curious to hear if it helps you with injury prevention/recovery.
I developed a lactose intolerance right after my daughter was born and also a lot of inflammation issues that have never gone away. I was young – 24 – when she was born and genuinely feel like it aged me by at least a decade. I know other women who have developed severe allergy for autoimmune conditions after traumatic deliveries. So there might be some validity to blaming a pregnancy/delivery (maybe not your daughter directly!!)
I have done a few races using this method with the man himself. Yep, it was the Disney races and he was out there pacing a group and I joined him. I was also using that method these past couple of months. I began with 3 minutes, then 4, then 5 minutes with 1 minute walking. Definitely try it!
Wow, that’s interesting- you actually had Jeff Galloway pace you!!! I’m trying it.
Run/walk was a godsend for me. I can run/walk faster than I can run/run, and I’m not sorry about it. Give it a shot! You may love it!
Yes, I notice on your weekly rundowns that you go pretty far using run/walk. I used it in my run today, and my overall pace was about the same as all running. Interesting!
I don’t do well switching gears for walk intervals, but there are women in my MRTT group who swear by it — and do really well. I’ll be interested to see how it goes for you.
Yes, I’m giving it a good try and I’ll report back!
I have a couple friends who run/walk and I enjoy it, especially in summer. The watch programming would drive me bananas,but happy to switch gears when someone tells me. I have anecdotal “proof” it works to walk more/run faster, but that was summer so not sure it’s personally true overall. I get what you mean re: failure, but I’ve chosen to look at it as: this keeps me out there moving. Good luck on whichever speed you end up taking
Yes, I just want to be out there moving at this point. Summer is a great time to try it out, and we’ll see how I feel once the weather cools down. Which, as you know, won’t be for quite a while here.
Run/walk intervals have been my lifesaver in coming back from various injuries and in the summer humidity. I used to resist the idea, but now know too many runners who have had success with the method not to consider it.
I’ve done run/walk intervals many times while coming back from injuries, but somehow never connected that with Galloway’s run/walk method. Duh! It’s the same thing- I’ve actually done them quite a bit.
So yes, I have used run / walk intervals. It was when my marathon blew up and there was still half of it left. haha! Just teasing. I am amazed at those stats at how fast he runs with this method. I hope it works for you, I think it’s definitely something worth trying!!
Ha… yes, when you put it that way I’ll bet most people have used the run/walk method! I’m definitely trying it (officially) for now and we’ll see how it goes.
I put about this on your other post but worth knowing that my friend Ruth is definitely faster when she run/walks than when she runs continuously, noticeably so. I’m not, but I can go longer and get less tired. So. Also is all this trouble you’re having menopause-related?
No, I don’t think it’s menopause-related because it started before that. I think something got out of whack from being pregnant and giving birth to my daughter- I was 42 at the time and somehow my body just refuses to bounce back correctly. Of course now I’ve gone through menopause which I’m sure doesn’t help.
Yes, so far my paces are faster when I do run/walk, which I didn’t expect! I’m still getting used to it, so I’ll write more about it at a later date.
I’ve personally not used the run/walk method (I was/am also determined to run the damn thing (whatever the thing is LOL)), but I have successfully “coached” my sister ( a running novice) to finish a half marathon with the run/walk method and I don’t think there is anything “wrong” with walking.
I am very lucky to say that I had no injuries in my 7+ years of running, so I feel badly for your constant ongoing struggles. I can’t even imagine what that would feel like to constantly deal with one thing or another…. but I am really happy to hear that you’re open to trying something new, because run/walk could work for you, if only temporarily. Nothing ventured, nothing gained!
You can very easily program intervals in your watch (well, depending on your watch, but my Garmin supports it and it will “vibrate” or beep when it’s time to switch). Let me know if you need help.
Thank you San! Because I had never considered it before I never even tried to program run/walk intervals into my watch- but it turns out it’s super easy!