Running Tips - Using Walk Breaks to Run Faster (2024)

When I first started running races, I never walked. I mean, never. Not through water stations, not on hills, not at all. I thought it was cheating, or that it meant I wasn’t cut out for racing. Then one day, I overheard a running coach and a fellow trainer at the gym I was working at, recommending Jeff Galloway’s run/walk method to one of his clients. I knew his client was in great cardiovascular shape and wasn’t new to running or racing, so I was curious why he would suggest using the walk run method – something I had considered a beginner’s method. Turns out, there are a LOTof positives to utilizing walk breaks when you’re racing.

Why Include Walk Breaks?

Walking intervalsbreak up the distance.Especially for longer distances, using walk breaks can help you mentally, by making a distance sound less daunting. Rather than thinking, “I’m going to run 13.1 miles,” you can mentally say, “I’m going to run 4 miles, then walk, three times, then run 1.1 miles at the end.” Even if you don’t have a set race plan where you break it up quite so neatly, it can still give you a mental boost. Your reply to your inner panicked voice saying, “How am I going to run 26.2 miles? The longest I’ve run is 20!” would be, “Yes, but I’ll be taking walk breaks, so I know I’ll be able to handle it.”

It reminds you of intervals – and you know how hard you can push in those workouts. Most runners who race eventually begin some form of interval training, or speed work, during training. (If you haven’t been doing speed work or intervals during training, I can’t recommend it enough). Reflecting on how you feel in those workouts will give you the confidence to know you can hit your paces even with walk breaks. If you’re afraid that walking in a race will make you sluggish when you start running again, remember how much the walk/rest recovery periods in an intervals workout refresh you and how hard you can push after each rest period. If it works in training, you know you can nail it in the big event.

No need to fear the hills.If hills aren’t your best friend, then think about using walk breaks strategically on a hilly course. If you know you’re going to be slower and fatigued running the hill, why not take your walk break in the middle of the hill? It will give you the speed to crest the hill and you may even find you get over it at a faster all over pace than if you’d tried to run the whole time.

Aid stations can actually aid you. Water stations along a course are a perfect time to take a walk break. If you haven’t mastered running while trying to drink out of a paper cup without choking and spluttering, then just walk. Even better, you won’t be tempted to extend your walk break too long – either walk for the distance of the aid station itself, or walk until you’ve finished the water (those cups are small!), or if you take a cup at one of the last tables, walk until you see the last trash can past the station.

Your form will improve, your fatigue will lessen. This is KEY. If you’re reallytired in a race, your form begins to suffer, your mental focus dulls and your pace slows down. By trying this method, you’ll actually be using walk breaks to run faster. No, really. Keeping your break within 30 to 45 seconds and focusing on your pace for the running portion will usually mean a faster all over mile than if you’ve been running the whole time and are trying to battle through, clinging as close as you can to your target pace.

Using the Walk Run Methodto Run Faster

Try it out in training. Just like you shouldn’t try a new fuel, or wear a pair of shorts you’ve just bought when you run a race, don’t try walk breaks without testing it out during training. It will give you the confidence to know it works for you and you can also experiment with how many breaks per distance you should include.

Keep them short and sweet. We’re not talking about walking for half a mile, or even a quarter of a mile. Try to keep your breaks between 30 and 45 seconds, just enough time to refresh you and improve your running pace without negatively impacting your overall pace.

Use the break to refocus mentally. 30 seconds is just enough time to check in on your form, your overall goal, where you are in the race and be ready to run again feeling focused and refreshed. If you have a mantra that helps you out when you’re struggling in a race, use it now and assure yourself you’re about to run strong.

Ready to try it out? Check out Jeff Galloway’s method – he’s the master when it comes to using walk breaks to run faster.

Do you take walk breaks during races?

Can you drink from one of those cups while running and not choke?