The power of run-walk
Many feel that run-walk is 'giving up' but it‘s a highly effective strategy that can top you getting injured before race day, make sure you get to the finish line, avoids that long trudge at the end of the race, and often results in a PB.
I recommend it for any client who struggles (mentally or physically) to build up the distance or is at higher risk of run injuries. Given how tired you are by the time you reach the run I recommend all my Ironman athletes expecting to come in over 4 hours on the run use run-walk.
If you're vulnerable to injuries, over training, lack of energy, stomach issues, struggle as the distance increases, or just want a change, then give it a go!
Reduced chance of injury
As you get tired your form drops and the chance of injury increases. The walk break helps you stay fresh and reset your form, reducing the chance of injury.
Helps when it all feels too hard
Ever had the feeling that you just cant keep going? Adding the walk helps break the run into manageable sections to tick off. Rather than thinking "I'll never make it to the end" you just need to think "all I need to do is make it to the next walk break".
Whenever things get tough you always know there's a walk break coming up.
Helps with nutrition
The short walk allows you to get in the fuel you need. You can schedule your nutrition around the walk breaks so there's less chance of forgetting. And it's easier to find the gels or whatever you're using in your pocket and swallow them when you're not bouncing around.
But what if I cant start running again?
This is the one of the most common objections I hear. But remember most times you've walked in the past it's because you couldn't keep running, you were exhausted, and it probably felt like giving up.
This is different, you've planned your breaks from the beginning. You're in control, you're choosing to take them. You'll feel far fresher so it's much easier to start again.
I recommend using your watch to track the walk (by time or distance) so you know exactly when you'll start again (setting up laps on your watch makes this super easy, and means you can monitor your run pace separate to the walks if you want).
Recommended walk-run intervals
This is up to you, use your training runs to experiment and find what works for you. For Ironman or Half Ironman I use 2km run, 30-60 secs walk, because in an Ironman the aid stations are usually approx 2km apart.
Other people like to stick to time such as 5 mins run, 1 min walk. You might want to choose intervals that keep the maths easy such as 9 mins run, 1 min walk, but experiment to find what works best for you.
The most important thing is to just start using it. Dont wait until race day or until the runs 'feel too hard', bring it in now and feel those long run get easier!
Want some help with your training?
As well as writing you a training plan to help with accountability and getting rid of the ‘I don’t know what to do’ issue, I work with you on motivation and understanding and breaking down the barriers that might get in the way.
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