Whether you’re a seasoned runner or just starting out, the run/walk method offers an effective way to build cardiovascular endurance while reducing risk of injuries. “Popularized by Olympic marathoner and famed running coach Jeff Galloway, the strategy—often called the Galloway method—is simple: Instead of continuously running for a given distance, you alternate it with periods of walking” (Self, 2023).

This versatile technique is ideal for beginners, recreational runners, and even experienced athletes looking to enhance their performance while minimizing the risk of burnout. Read on to learn why our in-home personal trainers in TorontoCollingwoodLondonHamilton, or Ottawa love using the run/walk method to help clients achieve their fitness goals.

How to follow the run/walk method

INJURY REDUCTION & SUSTAINABILITY

One of the biggest advantages of the run/walk method is that it reduces your risk of repetitive strain injuries. “As their name suggests, repetitive strain injuries are caused by doing the same motion or activity repeatedly until it starts to hurt your body. Any motion or movement — from typing on a computer at work to practicing an instrument — can cause a repetitive strain injury if you do it too often” (Cleveland Clinic, 2022). It’s no secret that, as beneficial for your health as running is, it also places repetitive stress on your body: particularly on your joints and tendons.

Incorporating walk periods creates active rest intervals that allow your body to recover during a workout, preventing excessive fatigue that can lead to overuse and pain. An in-home personal trainer can monitor your exertion to gauge when walks are appropriate.

Unlike continuous running, the run/walk method is kinder on your body, particularly if you’re returning from an injury or have joint pain. Walking reduces the impact on your knees, hips, and feet, making it a great option for older adults or those with mobility concerns.

ENDURANCE

Surprisingly, using walk breaks can actually help you build more endurance. Though it may seem counterproductive, when you alternate between running and walking, you’re able to maintain a consistent level of effort for longer periods. The walking intervals allow you to keep your heart rate in an optimal range, making it easier to run farther than you would with nonstop running. This gentle approach allows you to increase the length and speed of your running intervals at a smart, gradual pace. In-home and virtual personal trainers can optimize your workouts with a program that combines the run/walk method with strength training to maximize results.

WEIGHT LOSS

Because the run/walk extends the length of your period of output, it is excellent for burning calories. Keeping your heart rate elevated for 30-60 minutes is much more efficient for weight loss than running for ten minutes before needing to quit.

MOTIVATION

Running isn’t easy for everybody. Like most physical skills, there is an element of genetic advantage that draws some people toward it while chasing others away. For those less inclined to cardio, breaking a run into manageable chunks can make the idea of running less intimidating. It can turn a long, daunting workout into a series of short, achievable intervals. If you’re lacking motivation, the knowledge that a walk break is just a few minutes away can make running much more fun, which improves consistency. In time, this boosts your motivation and confidence. Our in-home and virtual personal training clients often find themselves feeling more accomplished as they notice progress, whether that’s running for longer periods or simply enjoying workouts.

RECOVERY

Because the run/walk method minimizes the stress associated with continuous running, recovery times are often shorter. This allows for more frequent workouts, promoting consistency in your exercise routine. This is very effective if fat loss is a priority.

OUR TIPS

To begin using the run/walk method, you must establish a ratio that works for your current fitness level. Our in-home trainers in Toronto often start clients with 30 seconds of running followed by 60 seconds of walking. If this feels easy after several intervals, try running at a 1:1 minute ratio. If that still feels easy, aim for a 60:30 second ratio, and so on. Your ideal ratio should leave you feeling fatigued (but not exhausted) after the running interval, and mostly recovered after the walking interval. As your endurance improves, you can increase the running intervals and decrease the walking intervals. Over time, you might reach a ratio like 4:1 or even 9:1. Many runners find that they perform better with this approach.

FINAL WORDS

The run/walk method is a versatile and effective way to build fitness, reduce injury risk, and improve your running endurance. Whether you’re just starting out or looking for a more sustainable way to train, this method can help you reach your goals while keeping the process enjoyable and injury-free. If you’d like to learn to run but need some help along the way, Nielsen Fitness has many experienced runners on our team of in-home and virtual personal trainers. “Whether you’re new to running or you’ve been hitting the pavement for years, talking with a running coach or personal trainer with experience training runners has benefits for all fitness levels” (Healthline, 2019). Get in touch with us here – we’d love to help you get started!