Walk breaks have enabled thousands of runners who were experiencing more aches and pains with passing years to get back into running. Many who had joint issues—including arthritis—have been able to continue running and often experience reduced symptoms. Using the right Run Walk Run® strategy has allowed thousands to start running in their 60s and 70s.
Note: If you have medical issues, find a doctor who wants you to run and will help you do so if possible. For medical issues, ask a doctor.
Muscle capacity and performance decrease as we age. Unfortunately, many runners assume that they must give up running when they find it hard to run for a certain distance, such as a mile. The use of very short run segments has given older runners a new lease on their running life.
Research shows that runners have healthier joints than non-runners as the years go by. One study of runners over 50 who have been running for 20+ years showed that they experienced less than 25% of the orthopedic complaints compared with non-runners their age. Our bodies are designed to adapt to running and walking at any age and continue to benefit from these two activities as the years go by.
The most common reason why older runners retire from running is the increase in irritation of their weak links. Walk breaks allow the knees, hips, feet, etc. to gradually warm up and adapt to the running motion. Start with a gentle walk for 5 minutes. Then, insert 5-10 seconds of running into each minute of walking. Gradually increase the running time as the body warms up.
Walk breaks will reduce the effort of a workout, significantly reducing fatigue buildup. The Run Walk Run® method can manage or eliminate the pounding and the stress on weak links, when the right strategy is used on a given day.
Older runners tend to run smarter because they have to solve more problems than younger ones. Each must find the most gentle and efficient form for running and walking, for the individual. In general, a short stride, with feet low to the ground has reduced 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. Read the drills chapter in this book.
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 older runners who hit a fatigue wall during a run can turn this around by walking gently for 5 minutes, reducing the running segments, and adjust as needed.
Pace per mile | 60+ | 70+ | 80+ | 90+ |
9:00 | R2min/W30 sec | R1min/W15sec | R40sec/W10sec | R32sec/W8sec |
10:00 | R90sec/W30sec | R60sec/W20sec | R40sec/W13sec | R30sec/W10sec |
11:00 | R80sec/W45sec | R60sec/W35sec | R40 sec/W25sec | R30sec/W18sec |
12:00 | R60sec/W30sec | R40sec/W20sec | R30sec/W15sec | R20sec/W10sec |
13:00 | R30sec/W30sec | R20sec/W20sec | R15sec/W15sec | R10sec/W10sec |
14:00 | R25sec/W30sec | R20sec/W25sec | R15sec/W18sec | R10sec/W13sec |
15:00 | R20sec/W40sec | R15sec/W30sec | R12sec/W24sec | R10sec/W20sec |
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.