Hi, It’s Lee from silverback runner. And I just wanted to share something that I’ve been doing and researching recently called the run walk run method
Something I’ve never done really, in my running walks, not voluntarily anyway, it’s been a few marathons, were at the end, where I have been forced into walking.
But not something I’ve done in a structured way. And I was introduced to the benefits of what they call the run, walk-run method. And I found it useful in several areas.
And I just thought I’d like to share how it can be beneficial.
Now, before I go any further, I think you have to leave your ego at the door with this method and test it out. And if it doesn’t work for you, like anything, don’t do it. But I think the run walk run method is very useful in certain areas.
Using Run Walk Run Method Coming Back From Injury
Number one, I think coming back from injury is an obvious one that I haven’t experienced as much, but it makes sense.
Less impact plus the changing pace and use of different muscle groups when you walk make a lot of sense that the run-walk-run method could work well when you are coming back from injury.
New To Running
If you’re starting to run, the chance to perhaps run-walk takes the pressure off your legs, because what a lot of people don’t realise is that most of us at least run differently from how we walk. So you’re quite often putting pressure on different muscles groups when you’re running versus when you’re walking, people tend to heel strike when they walk. And also it’s not as intense.
Heart Rate Control
For me, heart rate, stabilisation has been key when I’m trying to build up my aerobic base, I do a lot of my runs around the kind of MAF method where I will be trying to keep my heart rate, low rate.
So for example, the equation is 180 minus your age roughly, I don’t go completely with that or your high-intensity heart rate about 80% of that mine is around about 124 beats 125, give or take.
And I find I can run like that for quite a while controlling my hear rate. However sometimes if my heart rate starts to go over my target, I find a 60-second walk works well. And I look at my watch and bring my heart rate right down so when I start up again, I can maintain that heart rate more easily. And that brings me into the third part is…..
Long Runs (60mins Plus)
Long runs. Now, this is something where I found it useful. If I’m going for say like a 12 mile run about six miles in, I will voluntarily walk now.
There’s not because I’m tired, or I feel that I need to I just find that bringing the heart rate back down again. And even if I’m not following my heart rate, in that particular run just the fact I bring it down, walk for 60/90 seconds, maybe gives me a chance to have a drink, or maybe to eat a gel.
I find that when I pick that run back up, I can run faster. And I don’t know if that’s just a mental thing, breaking up the run.
The funny thing is, is that a lot of my overall runs aren’t slower. I do a lot of negative splits, where I’m running the last part of my training session faster.
I think there’s a lot of benefits that if you were say running even longer, say 16/17 miles, where you could perhaps every 10 K or so or less depending on your ability to take one of these walk breaks and it can be a fairly brisk walk.
But it just brings your heart rate down I as I said earlier it rests certain other muscle groups. It takes away from the repetition of running which particularly endurance running, you’re doing the same thing over and over again. Just a short break from that has an amazing effect.
So I think it’s well worth trying in your runs. And let’s be honest, training is exactly that. It’s an experimental thing, it’s a time to try things. So I would look run-walk-run method on your longer runs.
Walking In General
And finally, just want to put this out there walking in general, I’ve found walking incredibly good. As another form of exercise that works well with my running.
I found this out almost by mistake I live about three and a half miles away from my hair salon. And over the years, I’ve got into the habit of walking to work and, and quite often running home in the evenings for via various routes.
I found that my aerobic side built up quickly. And when you start to analyse it, it’s not surprising, because you’re having that three and a half-mile walk. That’s about 50 minutes worth of walking, where you’re maintaining a steady heart rate. rather like MAF, your heart rate is not getting high, but you’re utilising that aerobic base.
So just walking in general, if you’re starting to run again, or you’re kind of prone to injury, focused walking, could be good. And I think this is something that’s quite often ignored.
You don’t often get it mentioned in cross-training as such. And I think walking with a purpose can be good for strengthening that aerobic area, particularly if you are prone to injury in early stages of running or a comeback. And it’s really useful.
So I think, as well as the run, walk run method, walking generally could be something that can be considered to build up that aerobic base without too much impact.
The run walk run method came originally from Jeff Galloway if you would like to know more.