Walk breaks have enabled thousands of very heavy sedentary citizens—some with joint problems—to become runners or return to running. Many have become marathoners. The use of very short run segments reduces the effort, the pounding, and the stress on weak links.
As noted in the chapter on beginning running, a gentle and gradual warm-up that includes short run inserts will allow most big bodies to adapt to the running motion. Some heavy runners don’t run more than 10-20 seconds but experience the same joy, attitude boost, and vitality increase as others.
Each person must find their most gentle walking form. In general, a short stride with feet low to the ground reduces aggravations to the shins, feet, knees, etc. An upright posture tends to take stress off the back and the neck. Ease into the run, and glide into the walk.
Walk breaks are the shock absorbers to the system. At the first sign of huffing and puffing or aches to the weak links, insert more gentle walking and shorten the run segments. Many heavier runners who hit a fatigue wall during a run have walked gently for 5 minutes, reduced the running segments, and have finished the workout feeling better at the end.
Who is a heavy runner? Anyone who feels that their current body weight is making it more difficult to run can use the Run Walk Run® adjustments below. Just pick the approximate number of pounds you feel you are overweight.
Pace per mile | 10 pounds+ | 25 pounds+ | 40 pounds+ | 55 pounds+ |
9:00 | R2min/W30 sec | R1min/W20sec | R40sec/W15sec | R32sec/W12sec |
10:00 | R90sec/W30sec | R80sec/W25sec | R60sec/W25sec | R40sec/W20sec |
11:00 | R80sec/W45sec | R60sec/W35sec | R50 sec/W30sec | R30sec/W20sec |
12:00 | R60sec/W35sec | R40sec/W25sec | R30sec/W22sec | R20sec/W20sec |
13:00 | R30sec/W30sec | R20sec/W20sec | R15sec/W15sec | R10sec/W15sec |
14:00 | R30sec/W35sec | R20sec/W25sec | R15sec/W20sec | R10sec/W20sec |
15:00 | R15sec/W30sec | R12sec/W22sec | R10sec/W25sec | R10sec/W30sec |
16:00 | R10sec/W30sec | R8sec/W30sec | R6sec/W30sec | R5sec/W30sec |
Note: The Galloway Run Walk Run® timer is available at www.JeffGalloway.com.
Note: On long runs, avoid huffing and puffing. If you start to breathe more heavily, drop back to more walking and less running.