Question:I read recently in Runner's World (Australian Edition) about run/walk
training. One example given was to run one km then walk one minute over
the entire lenght of the training run - this is supposed to enable
greater time and distance covered in training than just running. It
sounds reasonable to me. Does anyone have any experience in using this
type of training, especially in relation to training for a marathon? Has
anyone "run" a marathon using this technique?
Answer:
I think what you are referring to is Jeff Galloway's training
program. He suggests a variety of times for the walk/run based on your
current fitness level and desired running goal. I first used it at his
suggestion almost two years ago. My experience follows.
On a twenty mile training run we ran ten minutes and walked one minute the
entire distance. During each walk break we drank water. Total time for the
distance was about 2 minutes slower than what we figured we would have done
it in without walk breaks. Most significant result is that afterwards I
played 18 holes of golf (normally I "veg" the rest of the day after a 20
miler). Plus, the next day and following I ran comfortably with no
stiffness or soreness.
I continue to use this technique for long runs and will use it in the RnR
marathon in San Diego soon.
I figure running at a 9min/mile pace and walking at a 14min/mile pace
this would add about 10 minutes to your time?
Not necessarily, some have found that they can run the latter miles of a
marathoner by "resting" early in the marathon so that this time is more than
made up for.
Walks breaks are the latest thing in distance running. I'm in a Jeff
Galloway marathon program where they insist on regular walk breaks. We
usually go five minutes running, one minute walking. The organizers say
this method reduces lactic acid buildup in the muscles, which in turn
reduces fatigue. I can't say I'm very comfortable with the idea, although
the longer our long runs get, the more I like it. I do not intend to take
breaks in the Marine Corps Marathon, however.
I'm surprised this topic hasn't come up more in the several weeks that I've
been reading this website. I know the RW article you're talking about. I
believe the idea is to run faster during the running parts, then recover by
walking, then run fast again, etc. This is supposed to get your body used to
faster paces so that you end up improving race times. It's basically the
same as intervals I guess...
The author says that since beginning runners use a run-walk technique and
see rapid improvement, why shouldn't more advanced runners do the same--but
with faster running and higher distances. The author suggests that this
run-walk training is more effective than straight running, but points out
that most runners sort of have a credo that walking is strictly forbidden.
After reading the article I was eager to try the method out, but never have
been able to bring myself to do it--turns out that the "walking is evil"
credo is too ingrained, and I always feel that the minute I walk, my run is
over.
I'm also a bit lazy, and I admit that it's easier to just set a pace and
stick with it for 45 minutes or whatever, than to run fast, then walk, then
run fast...
I see what the author was driving at, though, and I would be very interested
to know if anyone here has employed the technique with good results.
I know that one all too well... I'm sure it's all psychological, but
I've never been able to return to run mode once I start walking.
I have used a shoe mail order store that is based in Wisconsin but can't
remember their name. They don't seem to be listed in Runner's World any more.
Anybody have their name and 800 number?
Sometimes it is called jog/run training.
You jog at a talking pace for a while then run hard or take a hill.
Also called speed play or fartlek.
Lactic acid. I am a big fan of Galloway's program (did some work for him a
while back) but lactic acid is not the devil. During marathon running, the
levels of lactate are low. I would argue that glycogen sparing might be more
appropriate although I have no evidence.
I'm using this technique in my long runs in preparation for Iroman Canada. Like
runrbill, one main benefit has been the ability to recover from my long runs -
and to make them longer without undue stress.
I'm currently using a run/walk training program for the upcoming rock n roll
marathon. I've really had to modify my training from a more traditional
(all running) program to the run/walk because of family/work time restraints
and have noticed that I've really been able to get good quality workouts
despite the walking. I also think that by not being afraid of walking, I'll
be sure to take advantage of the water stops which will definately help. I
usually run 2-3 miles and walk for 2-3 minutes.
A combination of run/walk during a race will almost certainly
yield a slower time than just running at a reduced pace.
Consider the person who runs 7 minute miles but walks at 15
minutes per mile. If they run for 7 minutes and walk for 1 their
average pace will drop from 7 minutes per mile to 7.5 minutes per
mile. Over 26.2 miles this adds 13.1 minutes.
Well, after posting the original question about run/walk training, I gave it
a go yesterday. I ran 14km in lots of 9 min running + 1 min walking. My
running pace felt normal and the walks were at a gentle recovery pace.
Overall, the run went pretty well and I don't think I felt as tired as I
normally would have at the end of the run. BUT I definitely didn't feel tired
last night or today - I could have easily gone out for another run today,
something which I haven't felt before. I'll gently up the distance using this
method and see how I recover after these runs.
Wanna bet!! Stash your calculator it does not understand
glycogen, muscles, tendons, etc etc. In the longer distances
you do not want to run out of gas, especially the first time runner.
Hitting the wall ain't linear!
For distances beyond the marathon, I can assure you walking is
a necessity to even finish.
I am currently struggling through a bout of ITBS which has been limiting my
runs to no more than 5-6 km. I trained for a recent half-marathon (just
before the ITB trouble) using the 10:1 run/walk method, which worked very well
for me (yielding a six-minute improvement in six months), so on a whim, I've
tried more radical versions for my last few runs. Sunday, I covered 16k doing
1:00 walk/1:00 run, doing about 4:30/km during the running segments (my usual
LSD pace is about 5:45 per km). Wednesday, I covered 7k at 3:1 run/walk, at
about the same pace as I'd usually just run it; and last evening, I covered
9.5k a bit faster than I'd usually just run it, doing 2:1 run/walk. On the
whole, then, I've found a way to keep running while reducing the associated
bodily stresses, and my overall pace hasn't suffered.
What I find most difficult is not getting running again, but stopping to walk
in the first place. Takes about 10 seconds before I can settle into a
walking rhythm that doesn't feel awkward or ineffectual. At the end of the
walk break, I'm ready to run again.
So take a little risk and try 10/1 run/walk training. Bet you'll find it
productive...
I used to subcsribe to that theory, thinking I would be better off with just
running and walking at the end to cool. After an unexpected layoff from
running, I decided to try this procedure. It works, run for 10, walk for 1.
The next day is not sore or tired, I've been able to increase distance and time
easier than with just running for 45 min every other day.
For anyone interested in increasing their weekly mileage, incorporating
walking into their runs can significantly improve recovery. As Doug
pointed out, on runs over marathon distance, walking is mandatory if you
are to finish and training for ultras requires training for the walking.
I increased my weekly mileage from 40-50 to 70-80 by simply adding
walking to my long "runs" thus allowing me to do 2 a week because
practically no recovery time between long runs is now needed.
