Walk to Run Faster
One of the biggest misunderstandings about running is that walking breaks are bad.
Runners try to extend their long runs bit by bit without allowing any walking.
New runners often become discouraged when they need to take walking breaks.
“Run without stopping” becomes the top priority.
But walking is probably the BEST way to improve both speed and endurance! Think about it- even the top athletes and best runners in the world take walking breaks. Any interval workout involves rests!
Walk to Run Faster
The most effective way to work on speed and running faster is to tackle shorter segments with walking breaks in between. This allows us to push ourselves harder & run faster knowing the end is in sight. It’s much easier to challenge ourselves for 1 minute, or 1 mile, than for an entire run.
Walk to Run Further
Similarly, rest breaks are a great way to build endurance because the rests allow us to extend our training sessions. Consider a runner who can cover up to 4 miles without stopping. If this runner shuns walking breaks, they will be limited to adding on a little bit of distance slowly over time to increase the distance of a run. However, a runner capable of 4 miles straight could easily jump to 2x 3mile run with a walk in between and keep building from there.
Planned or Unplanned Walking
The most important consideration for walking breaks is whether or not they are planned. Obviously I highly recommend walking in running training, but these walk breaks should be part of the plan rather than spontaneous.
Unplanned Breaks
When runners are forced to stop and walk due to fatigue, it indicates either an inappropriate level of difficulty, an unexpected obstacle (such as a pain, unexpected adverse weather, a traffic light, etc.) or poor pacing.
An inappropriate level of difficulty means the assigned workout or run is too hard and we are forced to take a break (or slow way down). Whether the workout is assigned by a coach or is part of a training plan, perceived effort should always be considered, and pacing should be adjusted as needed. When level of effort is communicated in a training plan, we can adjust pace or workout to fit the intended effort level.
For example, the training plan says run a 4 mile tempo in approximately 8:30/mile average. We know that tempo efforts should be moderate effort ending somewhat hard. But if you start at 8:30/mile average and the effort level is very hard, it is obvious that the assigned pace goal is inappropriate.
Unexpected obstacles occasionally interrupt runs and force us to stop. This is not a problem. Training does not need to be perfect. It needs to be consistent.
Poor pacing means we start too hard or fast and then need to stop and take a breather. We can learn to avoid these unplanned walking breaks by trial and error, learning to listen to our bodies and adjust our pace based on effort level and how much further we have to run.
Planned Breaks
In interval workouts, the breaks are planned. In the example of a 2x 3mile run I mentioned earlier, the walk break is also planned (between two 3-mile runs). Walking breaks should always be planned rather than taken on an “as needed” basis.
With planned walking breaks, the mind controls the body rather than the other way around. When the walking break is scheduled (after a set distance or amount of time) we can adjust our effort and pace so that we are able to keep running until the scheduled walking break. Planned intervals of rest help us learn to measure our effort effectively and feel in control of our body rather than be at the mercy of our fatigue.
TRY IT!
Want to try an interval workout with planned walking breaks? Try the Cycle Run or the Ladder Down. To increase the distance on a long run, try walking the last 0.1 of every mile.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.