Run strong to the end … Better control on uneven terrain
The correct Run-Walk-Run strategy on trail runs allows you to be more resilient at the end of tiring runs, with less fatigue. You can carry on your life activities after long runs.
Most of us, even when untrained, can walk for several miles before fatigue sets in, because walking is an activity that we can do efficiently for hours. Running is more work, because you have to lift your body off the ground and then absorb the shock of the landing, over and over. The continuous use of the running muscles will produce more fatigue, aches, and pains than maintaining the same pace while taking walk breaks. If you walk before your running muscles start to get tired, you allow the muscle to recover instantly—increasing your capacity for exercise while reducing the chance of next-day soreness.
The “method” part involves having a strategy. By using a ratio of running and walking that is right for you on each day, you can manage your fatigue. You are the one who is strong to the finish, doing what you need or want to do after long runs. You never have to be exhausted after a long run again.
The run-walk method is very simple: You run for a short segment and then take a walk break, and keep repeating this pattern.
• Allow you to have more control when running on rocky, rooty, or slippery trails.
• Give you control over the way you feel at the end.
• Erase fatigue—walk break by walk break.
• Push back your fatigue wall.
• Allow for endorphins to collect during each walk break—you feel good!
• Break up the distance into manageable units (“two more minutes” or “thirty more seconds”).
• Speed recovery.
• Reduce the chance of aches, pains, and injury.
• Allow you to feel good afterward—carrying on the rest of your day without debilitating fatigue.
• Give you all of the endurance of the distance of each session—without the pain.
• Allow older runners or heavier runners to recover fast and feel as good or better as the younger (slimmer) days.
• Activate the frontal lobe, keeping you in control over your attitude and motivation.
It’s better to walk slowly, with a short stride. There has been some irritation of the shins when runners or walkers maintain a stride that is too long. Relax and enjoy the walk.
Some beginners assume that they must work toward the day when they don’t have to take any walk breaks at all. This is up to the individual, but is not recommended—especially when running trails. Remember that you decide what ratio of Run-Walk-Run to use. There is no rule that requires you to hold to any ratio on a given day. As you adjust the run-walk to how you feel, you gain control over your fatigue.
Because of terrain and moisture issues, trail runners must be ready to take more frequent walk breaks to gain control over balance. By slowing down and walking at the first sign of debris ahead, you can assess the situation, adjust your stride, and maintain control.
The best way to deal with weak ankles, feet, and knees is to prevent problems by walking before you step on something that turns your feet. On rough trails, you will be taking more walk breaks.
Falls are a common cause of injury. Runners who try to run through a debris field are more likely to fall on the rocks or roots that caused the fall.
It is common practice among trail runners, in races or training runs, to walk most or all of the hills. Those who have compared their times—walking up a trail hill and then running up the same hill—have found that the time was not significantly different, but the fatigue was a lot greater when running uphill. I’ve run for over 50 years, and one of the extra running “freedoms” on trails is taking walk breaks when you want or need to do so. I enjoy running on trails more than ever because of walk breaks.
On smooth trails, you can use a timer that tells you when to run and then when to walk. The best product is the Galloway Run-Walk-Run timer, which will beep or vibrate. There are several watches that can be set for two intervals. Check our website: www.jeffgalloway.com.
After having heard back from over 300,000 runners who have used walk breaks at various paces, I’ve come up with the following suggested ratios:
| Pace per mile | Run amount | Walk amount |
| 7:00 | 6 minutes | 30 seconds (or run a mile/walk 40 seconds) |
| 7:30 | 5 minutes | 30 seconds |
| 8:00 | 4 minutes | 30 seconds |
| 8:30 | 4 minutes | 45 seconds |
| 9:00 | 4 minutes | 1 minute |
| 9:30 | 3 minutes | 45 seconds |
| 10:00-10:45 | 3 minutes | 1 minute |
| 10:45-11:45 | 2:30 minutes | 1 minute |
| 11:45-12:45 | 2 minutes | 1 minute |
| 12:45-13:30 | 1 minute | 1 minute |
| 13:30-14:30 | 30 seconds | 30 seconds |
| 14:30-15:30 | 20 seconds | 40 seconds |
| 15:30-17:00 | 15 seconds | 45 seconds |
| 17:00-18:30 | 10 seconds | 50 seconds |
| 18:30-20:00 | 5 seconds | 55 seconds |
Note: You may always divide each of the amounts by two. Example: Instead of running 12-min/mi pace using 2-1, you could run for 1 minute and walk for 30 seconds.