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Runner's Forum: Advice on the run/walk method

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    • CommentAuthorFree MemberHazeybabesx
    • CommentTimeAug 28th 2008 edited
     
    Hazeybabesx

    Hi all

    I've been training to complete the half marathon, which is on 7th Sept. Last week when I tried to do my long run of 10 miles I found I just couldn't do it. My legs and lungs seemed to be ok but I just didn't have the energy and had to stop and walk twice and gave up at 9.5miles. I've never had to walk before when running and I really felt like I'd failed Cry

     I read recently about the run/walk method and thinking maybe I should try this for the half marthon itself although have not been training this way. Would this be a sensible thing to do? Also is it possible with this method instead of doing run 5 walk 1, run 25 walk 5? Don't think I'd like to be chopping and changing all the time but having 3 walk breaks over 13 miles seems ok.

     Any advice would be greatly appreciated. This is my first (and possibly last) half marathon and my main goal is just to finish it, don't really care about the time. For long runs I usually run a 10min mile.

     Thanks

    Hazel

    • CommentAuthorFree MemberBrian_254
    • CommentTimeAug 28th 2008
     
    Brian_254

    Hi Hazel.

    As a relatively new runner (started running in October of '07 and have lost 60lbs since then!) I have been training for the Chicago Marathon for about 4 months using the run/walk method.  Given that you don't have a lot of time for research, I won't say "read Jeff Galloway's books", but I will say that he (an Olympic Gold Medalist in the 10,000 meters) is a big advocate of the run/walk method.  I personally use a 15min run/1-to-2 min walk ratio for my long runs, although I try to run straight through for anything up to an hour in duration.

    I can tell you from direct experience that if I *didn't* use the run/walk, I doubt I would have been as successful in completing my first 1/2 Marathon back in May (2:07:22), or with my long runs while training for Chicago (did 19 miles this past Sunday).  The bottom line is that if one is fit enough to run the whole race - great.  If you are just not quite there, give your legs a break every so often (say 5 or 10 minutes - I plan to use 13:30/1:30 for Chicago - thank goodness for my Garmin Forerunner that will keep me on track!)

    The one thing I can warn you about in using the run/walk method is that unless your cardio system can't keep up (and you said you don't have problems in that area), don't walk for more than 1 or 2 minutes.  My understanding is that if you do, lactic acid starts to 'crystallize' in your leg muscles.  A few months back I was recovering from a nasty chest cold and my cardio endurance just wasn't back up to par, so on a couple of occasions I walked for 5 minutes or so after running 10 miles (at about a 12/1 run/walk ratio).  That was a mistake!  My legs were like lead and I had the most difficult time trying to keep going for the next 3 miles to finish my 13 mile run.  So, my advice, based on what I've read *and* personal experience, is to never walk for more than 1 or 2 minutes MAX using the run/walk method.

    Good luck in your 1/2 Marathon!

    Brian

  3.  
    Hazeybabesx

    Thanks for the advice. Think I'll try it on my long run this weekend and see how I get on.

    Hazel

    PS congrats on the weight loss that's over 4 stone - well done! Cool

  4.  
    Randy Jewell

    Hi Hazey,

     

    Well from the looks of it your race is tomorrow.  The one word of advice I would have for you is to make sure you start out slow.  If you run to hard early your tank will run out and you will have to slow.  A slow start will equal a better finish.

     

    Best of luck

     

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