Ever wondered if it’s detrimental to take walk breaks during a run? Contrary to popular belief, incorporating strategic walk breaks can significantly enhance your running experience. Walk breaks don’t mean you’re not a “real” runner. In fact, walk breaks can help you run stronger and stay injury-free.
If you’re feeling guilty about needing to walk for a minute, it’s time to let go of that mindset. Let’s explore why pausing to walk might just be the secret to improving your performance and keeping you injury-free.
What Are Walk Breaks?
Walk breaks are short periods of walking interspersed with running. Walk breaks allow you to run longer and further by giving your body a quick rest before continuing on.
Even for advanced runners, walk breaks can provide benefits. For seasoned runners, walk breaks prevent burnout on long runs and provide an opportunity to rehydrate and refuel.
Many marathon runners and ultramarathoners employ strategic walk breaks to complete their long distances. The body can only store enough glycogen for about 90 minutes of continuous running, so walk breaks allow you to conserve energy and finish strong.
If you feel guilty taking walk breaks, don’t be. They allow you to run when you can and walk when you need to. Walk breaks reduce fatigue and injury risk, especially for new runners.
Is It Bad to Take Walk Breaks While Running?
Absolutely not. Walking intervals during your run can be beneficial for both beginner and advanced runners.
For beginners
- If you’re just getting into running, walk breaks prevent burnout and injury by giving your body time to recover. Start with a run/walk interval like running for 2 minutes then walking for 1 minute. As your endurance improves, you can slowly increase your running time.
- Walking gives you a chance to catch your breath so you can run farther and build up your endurance. Don’t feel discouraged if you need frequent walking breaks at first. Your running stamina will improve over time with regular practice.
For advanced runners
- Even seasoned runners can benefit from occasional walking. Taking short walk breaks allows you to run longer by giving your muscles a break. For example, try running for 50 minutes and walking for 10 minutes. You’ll be able to run for an hour or more without feeling exhausted.
- Walking can also provide physical and mental relief during long runs. A quick walking break helps rejuvenate your body so you can finish strong.
Walking intervals, whether for beginners or advanced runners, allow to run more by preventing fatigue and injury. So, take those walk breaks whenever needed!
Why Is It Good to Take Walk Breaks During Training?
Taking walk breaks during your runs has several benefits for both beginner and advanced runners.
Prevents Burnout
For new runners, taking walking breaks prevents you from pushing too hard too soon, which can lead to burnout, injury, or discouragement. Start with just 10-15 minutes of running and take 1-2 minute walking breaks. Over time, as your endurance improves, you can decrease the frequency and length of the breaks.
Allows You to Run Longer
If you’re training for a longer race, walking breaks are key to building up your mileage. They give your body a chance to recover so you can run further than if you ran continuously. Even elite runners use walk breaks to complete marathons of 50-100 miles and half marathons.
Provides Mental Relief
A walking break can rejuvenate your mind and motivation. If you feel fatigued or bored during a run, a short walk will make the remaining running feel easier. It helps break up the monotony and gives you an opportunity to enjoy your surroundings.
Easy on the Joints
Walking reduces the impact on your joints, bones, and connective tissue. This is especially important for beginners and larger runners. Walking breaks allow you to run more often without injury or pain.
Over time, as your body adapts, you can shift the ratio to favor more running and less walking. While taking walk breaks during your runs may feel like cheating at first, they have significant benefits for runners of all skill levels.
Benefits of Walk Breaks for Beginner Runners
As a beginner runner, taking short walk breaks during your run can be hugely beneficial. Walking for 1-2 minutes helps lower your heart rate and gives your muscles a chance to recover, allowing you to run longer and farther.
- It prevents fatigue and injury. Walk breaks reduce the repetitive stress on your joints and muscles, decreasing the risk of overuse injuries like shin splints or stress fractures. They also prevent you from getting overly tired, so you can maintain good running form.
- It builds your endurance. Walking for a couple minutes lets your body rest without stopping completely. This interval training helps strengthen your heart and lungs, and over time you’ll find yourself walking less and running more. Start with alternating 1 minute of walking and 2 minutes of running, and gradually decrease the walking periods.
- It makes running more enjoyable. For many beginners, running nonstop can seem tedious or difficult. Taking short walk breaks makes the run seem more achievable and fun. You’ll be less likely to get bored or frustrated, keeping you motivated to get out for your next run.
- You’ll run faster and farther. Walk breaks provide active recovery, allowing you to push yourself for the running portions. Over time, you’ll notice you can run faster during the running intervals and extend the length of the running periods. This helps build your speed and endurance in a safe, gradual way.
Are Walk Breaks Okay for Advanced Runners?
Even for advanced runners, walk breaks during long runs or races can be beneficial. While you may feel like walking shows weakness or will slow you down, the opposite is actually true.
Mental Boost
Taking short walk breaks gives your mind a chance to rest, helping you feel rejuvenated to continue running. Without walk breaks, mental fatigue can set in, causing you to lose motivation or focus. Walking for just 30 to 60 seconds can provide a mental reprieve so you can finish your run strong.
Reduce Injury
Risk For advanced runners logging high mileage, walk breaks decrease the repetitive stress on your body. Walking gives your muscles, tendons and joints a break from the constant pounding of running, which may help prevent common overuse injuries like stress fractures, tendinitis and plantar fasciitis.
Related: Average 8k Time by Age
Finish Faster
Strategically timed walk breaks allow you to run at a slightly faster pace when you resume running, helping you complete your run sooner.
Run- walk intervals, like running for 3 minutes and walking for 1 minute, can improve your speed and endurance over the course of a long run. You’ll finish feeling less fatigued since you walked part of the time.
While walk breaks may feel counterintuitive for advanced runners, they offer mental, physical and performance benefits that can help you become an even better runner.
Rather than seeing walking as a sign of weakness, view it as a tool to enhance your running. With the right run- walk strategy, you’ll be speeding past other runners and feeling strong from start to finish.
Is It Bad to Take Walk Breaks During a Race?
Taking short walk breaks during a long race can be a good strategy, especially for beginner runners. While elite runners may scoff at the idea, for the average runner walk breaks:
- Provide relief for your legs and lungs. After pushing yourself for miles, a brief walk gives your muscles a chance to recover so you can run stronger again.
- Prevent fatigue and burnout. Walking for just 30-60 seconds helps rejuvenate your body so you can complete the full distance.
- Allow you to finish the race. Without short walk breaks, many runners would not be able to complete longer races like half marathons or marathons.
How to Stop Taking Walk Breaks While Running?
To stop relying on walk breaks during your runs, you’ll need to gradually build up your endurance and stamina. The key is to go slowly and listen to your body every step of the way.
Start Interval Training
Interval or fartlek training involves alternating between running and walking. Begin by running for 1 minute and walking for 2 minutes. Repeat this 10-15 times. Over the weeks, slowly decrease your walking intervals and increase your running intervals. This helps prepare your body to run for longer periods.
Increase Your Running Time
Once you’ve built up to running 3-4 minutes at a time, start increasing your running intervals by 30-60 seconds per week while decreasing your walking intervals. For example, run 4 minutes, walk 1 minute, run 5 minutes, walk 30 seconds. Continue this progression until you can run for 10-15 minutes straight.
Run at a Comfortable Pace
It’s not a question of speed, it’s one of stamina. You should run at a pace that you can still have a conversation. Begin slowly, increasing speed gradually as your endurance grows. The most important thing is to avoid breaking your pace, so run at a comfortable speed.
Cross-Train for Stronger Legs
Stronger legs will reduce fatigue and make running feel easier. You can try exercises like biking, using an elliptical machine or doing bodyweight squats and lunges on your non-running days.
This can provide cardiovascular benefits while giving your legs a break from the impact of running. With consistency and patience, you’ll find yourself running longer and relying less on walking breaks.
But even after you’ve achieved the ability to run for 30-60 minutes nonstop, don’t be afraid to take a quick walking break if you’re feeling fatigued. Walking can help extend your endurance and allow you to run further. The most important thing is listening to your body and having fun!
Related: Must-Do Cardio Exercises For Runners
Tips for Taking Effective Walk Breaks During Runs
Taking walk breaks during your runs can be very beneficial, especially when you’re first starting out or coming back from an injury. Here are some tins to make the most of your walking intervals.
Start By Adjusting Yourself
For beginners, try alternating 1 minute of running and 2 minutes of walking. As you build up endurance, slowly increase your running time and decrease your walking time. Find an interval, like 3:1 minutes, that feels challenging but sustainable for you.
Keep a Steady Pace
Aim for the same pace for your running and walking intervals. This will make it easier to transition between the two and keep your heart rate in the target zone. A moderate, comfortable pace is ideal for most recreational runners.
Use a Timer
Set a timer to prompt you when it’s time to switch between running and walking. Many running apps and fitness trackers offer interval timers to cue you. This can help you stay on schedule and avoid the temptation to cut a walking break short or extend a running interval. Buy a good one!
Walk With Purpose
Swing your arms and walk briskly during your walking breaks. This will keep your heart rate up and make it easier to start running again when your timer goes off. Casual strolling will cause your heart rate to drop too much, making the transition back to running difficult.
Increase Your Running Intervals Over Time
As your endurance improves over weeks and months, slowly increase your running time and decrease your walking time. For example, try 2:1 minutes, then 5:1 minutes. The goal is to eventually eliminate the need for walking breaks if you desire! But even experienced runners can benefit from occasional walk breaks.
Consider Walking the Water Stops
If there are water stations along the course, walk through them. This provides a natural break point, allowing you to hydrate and recover before continuing on.
For beginners, walk breaks can make the difference between finishing a race and not finishing at all. Even for experienced runners, short strategic walks improve your performance and make running more enjoyable. So take a load off-your legs will thank you! Walking to win isn’t cheating—it’s smart racing.
