- Alternating running and walking increases endurance and prevents injury.
- It is a method suitable for beginners but one that even experienced runners can adopt, using intervals tailored to their own abilities.
- It can prove to be a winning strategy for the race as well: you will find that, in the overall economy, it can give you more consistency and a better performance.
If you’ve ever run a marathon or talked to someone who has, you’ve probably heard of the dreaded 30-kilometer wall. It’s that point where your legs suddenly feel like lead, and the finish line seems as far away as the Shire was for Frodo in The Lord of the Rings.
There are plenty of ways to prepare for this challenge, but one of the most interesting asks a different question: What if the secret isn’t running more, but running better? Enter the run/walk method—a strategy based on alternating running and walking. And before you dismiss it as a shortcut for avoiding fatigue, think of it this way: it’s a structured approach to training and racing, not an escape route.
Never give up
You may have heard that stopping mid-marathon is for the weak, that real runners push through without ever slowing down. Here’s a secret—actually, two: first, this method doesn’t require you to stop, and second, no race official will disqualify you if you do. Slowing down or stopping is already a self-imposed challenge, so the choice is yours.
Still, we’re bombarded with images of unstoppable heroes—Rocky charging up the Philadelphia steps, superheroes who never quit. But let’s be real: in endurance sports, ignoring recovery leads to injury, performance drops, and ultimately, hitting that wall at kilometer 30.
That’s exactly why this approach—also known as the Galloway Method, after coach and Olympian Jeff Galloway—was designed: to minimize injuries and help more people run long distances successfully.
Why it works
The walking phases in this method reduce the impact on muscles and joints, lowering the risk of overuse injuries. Think of it as active recovery—lightening the load without fully stopping. This not only improves endurance by allowing longer workouts but also helps mentally. Breaking a marathon into smaller, manageable segments reduces performance anxiety and keeps motivation high.
Walking isn’t giving up—it’s a smart strategy
Incorporating walking intervals doesn’t just protect your joints; it also helps regulate your heart rate, keeping you in the aerobic zone and optimizing energy use.
Picture it like driving a car: instead of flooring it in sport mode, you switch to cruise control. You still move forward efficiently, but you conserve fuel (your legs), helping you go the distance.
Finding your ideal interval
There’s no universal formula—your experience level will guide you. Here are some general recommendations:
- Beginner: Start with a 1:1 ratio (1 minute running, 1 minute walking) or 30:90 (30 seconds running, 90 seconds walking) to build endurance without overloading your body.
- Intermediate: Try 3:1 or 4:1 (running to walking) and gradually increase the running time as you improve.
- Advanced: Use 5:1 or even 9:1, especially for long distances, to maintain a steady pace without burning out.
Experiment in training to find what works best. If an interval feels too easy, increase the running time. If it feels too hard, scale it back.
Another major benefit of this method? It helps you listen to your body. Instead of punishing it for not keeping up with an unrealistic pace, you adjust based on what it can handle—allowing you to progress naturally from beginner to advanced.
Race day strategy
You can use this method on race day too:
- Start slow: Adrenaline will tempt you to skip walk breaks early on—resist. Sticking to your intervals from the start helps conserve energy for the final stretch.
- Use walk breaks wisely: Walking is the perfect time to hydrate or take an energy gel without choking or disrupting your rhythm.
- Stay consistent: The key to success is discipline. Even if you feel strong, don’t abandon the plan. Pacing yourself early means finishing strong.
The goal isn’t just to run hard—it’s to finish well.