So, you've been thinking about running? Let me introduce you to a wonderful, beginner-friendly, surprisingly effective, and much less intimidating way to become a runner. 

Have no fear, the run-walk method is here! 

What is the Run-Walk Method?

It's exactly what it sounds like! Instead of trying to run for a set distance or time without stopping (which, let's be honest, can be a real pain, literally), you alternate between periods of running and periods of walking.

For example, you might run for 60 seconds, then walk for 30 seconds, then repeat. That's it! It’s that simple. There are many different variations too. Depending on your current level of fitness, you may choose to do multiple minutes of running interspersed with shorter walk breaks, or a more even mix of running and walking with shorter intervals. The key is to find what works for you.

The run-walk method was popularized by former Olympian and running coach Jeff Galloway. Galloway’s method has helped countless people go from the couch to completing races they never thought possible. He’s even created an app to help people use this method.

Why Does This "Stop-and-Go" Method Work?

How can walking help you become a better runner? It might seem counter-intuitive, but the Run-Walk method is brilliant for a few key reasons…

1. It Helps Sustainably Develop Endurance: You're still getting the benefits of running, but the walking breaks allow your body to recover just enough to tackle the next running interval. Over time, you build your running capacity without completely exhausting yourself or getting discouraged.
2. Reduces Injury Risk: Incorporating walking breaks into your runs reduces the continuous impact that running has on your joints, which can lower the risk of injury and pain, especially when you're just starting out. A 2014 study found that marathon runners who used the run-walk method experienced less muscle pain and fatigue, while still finishing the race in similar times.
3. Makes Running Less Daunting: Knowing you only have to run for a certain amount of time or distance before getting a walk break makes the whole whole experience of exercising less of a stressful ordeal. It breaks down a big task into smaller, manageable chunks.

How to Get Started with the Walk-Run Method

Ready to give it a try? Here’s a simple guide:

Step 1: Gear Up 

• Make sure you have comfortable athletic shoes. They don't need to be fancy, expensive running shoes, but they should fit comfortably and not be too worn out.

• Comfortable Clothes: Wear something you feel comfortable going out and running in. But remember, this is exercise, not a fashion show.

Step 2: Warm-Up 

• Spend a few minutes walking and then a few minutes doing “dynamic stretches” before you begin to run. Dynamic stretches are things like skips, high-knees, butt-kicks, lunges, leg swings, jumping jacks, etc. It’s important to get your blood flowing and muscles ready to prevent injury and a bit of walking and dynamic stretches help with that.

Step 3: Choose Your Intervals and Do the Thing!

• For absolute beginners, a great starting point is a 1-to-1 ratio of running and walking. So perhaps run 1 minute, then walk 1 minute, then repeat. You can even do 30 seconds of running and 30 seconds of walking if it makes it more bearable.
• Do this cycle for a total duration or distance that feels comfortable, maybe 15 minutes or a mile at first. Then you can gradually increase this over time with more experience.
• You can use a stopwatch or repeating timer on your phone or smartwatch to keep track of the intervals.

Step 4: Progress Gradually

• As you feel more comfortable, you can gradually adjust your intervals by…
  
  • Increasing the running interval (e.g., Run 2 minutes / Walk 1 minute)
  • Decreasing the walking interval (e.g., Run 2 minute / Walk 30 seconds)
  • Increasing the total duration or distance of your workout.
• Remember, only increase one thing at a time, and only when the current level feels easy. There's no rush!

Step 5: Cool-Down and Stretch

• Finish your workout with 5 minutes of easy walking.
• Do some gentle static stretches, holding each for 20-30 seconds.

Sample beginner workout

If you just want to be told what to do, try these out!

• 3 minutes brisk walking
• 4 minutes of dynamic stretches, 30 seconds each: jumping jacks, skips, lunges, butt-kicks, lateral leg swings (each side), high-knees, and hamstring sweeps
• Run 30 sec then Walk 30 sec, repeat 15 times 
• 5 minutes easy walking (cool-down)
• Stretch, as you please

Final Tips for Your Walk-Run Journey

• Consistency is Key: Aim for 2-3 walk-run sessions per week. Regularity is more important than the length or speed of any single session when you're starting.
• Listen to Your Body: If you're feeling unusually tired or have any aches, it's okay to take an extra rest day or do a shorter workout with more walking. This method is forgiving!
• Find a Buddy: Exercising with a friend can make it more fun and help you stay accountable.
• Don't Worry About Speed: The goal is to build consistency and endurance, not to set records. 
• Celebrate Your Progress: Every session you complete is a win! Notice how you feel stronger over time.

The walk-run method proves that you don't need to be “in shape” to start running. In fact, you don’t even need to run the whole time to be a runner ;)

Happy running (and walking)!

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Written by Luke Johnson