Why I Choose to Run/Walk
About 12 years ago, I was deep into Ironman training. I was having trouble with longer runs. My coach at the time suggested I adopt a run/walk program for training and racing. My initial response was negative. I would train harder, get more fit, and run better. After a hip stress fracture, the training and mindset had to change.
I started running all of my longer runs (longer than 60 min) as a 9 min run/1 min fast pace walk. The change was remarkable. I was disciplined. I forced myself to stick to this plan. I ran my fastest marathon, but more importantly I ran a 3:22 off the bike at Ironman Mt. Tremblant and qualified for Kona. A couple of months later I ran 3:22 at Kona and had a magical day. I have vivid memories of working through my run at Challenge Roth in Germany. A guy with a bullhorn said, “Marion (my name was on my race number), those are not walking shoes, those are running shoes.” I replied, “This is planned!” Check your ego at the door. I have found the overall pace for longer runs is faster.
There are several benefits to the walk/run strategy.
Run/walk allows you to stay in the appropriate lower heart rate for Zone 2. Endurance longer runs should be in Zone 2 or at a lower heart rate. The purpose of endurance runs is to teach the body to burn fat. The run/walk prevents cardiac drift or heart rate soaring out of control at the end of runs.
Run/walk allows you to build your endurance. You can add 1 or 2 9/1 segments each week.
Run/walk allows you to take nutrition and hydration during the 1 min walk. This can replicate Ironman aid stations and train the body to absorb these nutrients during racing.
Run/walk can help you maintain technique. As I start to run each segment I think, “Head up, chest up, perfect posture, fast feet.” This reminder helps keep my running form in check as I get tired.
Run/walk allows you to recover quicker. As I get older, I need more recovery. I recover much faster after a run/walk session.
You can choose whatever interval you think fits your fitness. Dr. Robert Green and I wrote a return-to-run protocol that we both use for injury recovery: https://www.orthovirginia.com/wp-content/uploads/2022/04/Herring-Interval-Run-Dr-Herring-Dr-Green_1.pdf
If you are trying to build your long run or you are training for an endurance event, then give it a try. I have raced endurance events for a long time. Almost every athlete walks at some point. Make that walk part of your well-planned success, not out of catastrophe.