Walking in between runs doesn't waste time, but saves energy. Experts explain why the run-walk method can even lead you to a new personal best.
The half marathon is one of the most popular distances in running. However, the 21.1 kilometres require clever pacing to avoid hitting the wall in the final kilometres. A proven strategy to cross the finish line feeling fresh and strong is the so-called run-walk method. What sounds like a step backwards to many is actually a highly effective tactic. As the US magazine Runner's World reports, even experienced coaches and long-distance runners use targeted walking breaks to optimise their performance and shorten recovery times.
The principle behind the method is simple: regular walking breaks prevent your legs from burning out too quickly. According to running coach Andrea Dell, the strategy ensures that you do not keep running on already fatigued muscles. In addition, alternating between running and walking helps you stay in the aerobic zone (Zone 2) more easily during training. This conserves energy reserves. According to Chris Twiggs from Galloway Training, most runners who use this method finish as much as five to seven minutes faster because they prevent a premature drop in performance. Walking breaks are therefore not a sign of weakness, but a tool for smart pacing.
To use the method successfully in competition, you should already try out the intervals during training. Beginners can start, for example, with very short running sections of 5 to 10 seconds followed by a one-minute walking break. Experienced runners often use different ratios, such as coach Manny Davila, who initially trained with 60 seconds of running and 30 seconds of walking, eventually achieving a half marathon personal best of 1:45:14. According to experts, it is important that your walking pace differs significantly from your running pace and that you listen to your body during training to find the best individual ratio.
Your takeaway: Planned walking breaks keep your legs fresh and can improve your half marathon finish time by several minutes.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.