The "Run/Walk" approach to Marathon running

Pisco Sour

Been doing a bit of research on the best way to run my first marathon (rotterdam next year hopefully, target of around 4.00 to 4.15) and I found this Run/Walk method of walking 1 minute at the end of every mile. It seems to make sense. Just wondering what others think of this method? And has anybody tried it?

Here's the link anyway.

http://www.jeffgalloway.com/training/walk_breaks.html

RoyMcC

Well, it has been proven to work in many cases. I have to say though that I could never really feel like I'd run a marathon unless I'd at least attempted to run the full distance.

louthandproud

04072511 wrote: »

Been doing a bit of research on the best way to run my first marathon (rotterdam next year hopefully, target of around 4.00 to 4.15) and I found this Run/Walk method of walking 1 minute at the end of every mile. It seems to make sense. Just wondering what others think of this method? And has anybody tried it?

Here's the link anyway.

http://www.jeffgalloway.com/training/walk_breaks.html

have read a bit of Jeff Galloway. Have one of his books. Found it a great way to get started on the running thing from zero but I only used it to get started and for training only.

Pisco Sour

RoyMcC wrote: »

Well, it has been proven to work in many cases. I have to say though that I could never really feel like I'd run a marathon unless I'd at least attempted to run the full distance.

Does this method reduce the likelihood of hitting the wall?

duffyshuffle

Bobby McGee is a big advocate of it as well and he thinks it applies across the board whether you are sub 2:30 or 4:30. Perception of it is different for everyone, some people want to run it, others want to go faster. Would you prefer to run every step and do 4:10 or walk every mile and do 3:59? The key is to do it in all training and not just try to do it on race day from what i've read/heard, i haven't used it myself

pgibbo

There was a very interesting post on here a couple of weeks back relating to this. It was tergat (hope that is the correct spelling) that had posted the details. Have a look once the search is re-enabled. It's well worth a read.

needcar

lazy articles, why bother doing a marathon if your not going to run it? sure you might as well give up now.

Pisco Sour

needcar wrote: »

lazy articles, why bother doing a marathon if your not going to run it? sure you might as well give up now.

I'd disagree, if the method is the best way of getting the best possible time out of yourself then theres nothing wrong with that.

If you run 3.59 by this method, and the next year you run the whole thing instead and get 4.15, there is no doubt as to which performance will be seen as more impressive.

scottreynolds

needcar wrote: »

lazy articles, why bother doing a marathon if your not going to run it? sure you might as well give up now.

A few Ironmen coaches say this is a good option as well. http://www.endurancecorner.com/library/running/run_walk_mcgee

The theory being that you get a faster time running something like 9 minutes walking one minute -- I'm too proud to try it

ekevosu

I'd find it hard to try it as well but it seems like a sound strategy in some istances for older or heavier runners etc:

From http://www.active.com/running/Articles/Run-walk-run_to_faster_times__faster_recovery.htm

Give you control over the way you feel
Erase fatigue
Allow endorphins to collect during each walk break -- you feel good
Break up the distance into manageable units ("I can go for two more minutes")
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 or heavier runners to recover fast, and feel as good or better than the younger (slimmer) days


Hal Higdon has a variation on this where he recommends people take walking breaks at aid stations. http://www.halhigdon.com/marathon/Mar00intermediate.htm

"This serves a double function: 1) you can drink more easily while walking as opposed to running, and 2) since many other runners slow or walk through aid stations, you'll be less likely to block those behind. It's a good idea to follow this strategy in training as well. "

"Walking gives your body a chance to rest, and you'll be able to continue running more comfortably. It's best to walk when you want to, not when your (fatigued) body forces you too."

TFBubendorfer

But have a look at this as well:

http://web.archive.org/web/20060501041803/http://www.scottdouglas.biz/whopperwatch.htm

smmoore79

Personally, i felt a bit dejected after hitting the wall last year at mile 19. Did very little training so had only myself to blame. If the proper training is done, then technically, you'll be able to run the marathon, at least only having to stop once or twice. Stopping every mile wouldnt feel like 'running' a marathon..

ss43

04072511 wrote: »

Been doing a bit of research on the best way to run my first marathon (rotterdam next year hopefully, target of around 4.00 to 4.15) and I found this Run/Walk method of walking 1 minute at the end of every mile. It seems to make sense. Just wondering what others think of this method? And has anybody tried it?

Here's the link anyway.

http://www.jeffgalloway.com/training/walk_breaks.html

Haven't tried it. Sounds like madness from the point of view of getting a good time. It might make it easier for someone to complete a marathon but if you walk you have to run faster to meet the same target time than if you ran constantly.

RoyMcC wrote: »

Well, it has been proven to work in many cases. I have to say though that I could never really feel like I'd run a marathon unless I'd at least attempted to run the full distance.

Where? In what way? I'd be interested to see more than Galloway's wild claims.

ekevosu wrote: »

I'd find it hard to try it as well but it seems like a sound strategy in some istances for older or heavier runners etc:

From http://www.active.com/running/Articles/Run-walk-run_to_faster_times__faster_recovery.htm

Give you control over the way you feel
Erase fatigue
Allow endorphins to collect during each walk break -- you feel good
Break up the distance into manageable units ("I can go for two more minutes")
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 or heavier runners to recover fast, and feel as good or better than the younger (slimmer) days
[/I]

It won't erase fatigue any more than constant running at the same average speed IMO.
You can break it down into any sort of unit you want regardless of breaks.
Feeling good afterwards and recovering afterwards aren't relevant for race day normally. Could be used as an argument for doing it in training.

If it did increase performance, then obviously you'd have to go with it but I can't really see how it would.

useurename

when you stop for a walk at mile 22 you wont be thinking about a sub 4.15 marathon you will be thinking about how to move your legs to run again.i say keep running all the time.if you stop it's an absolute killer in the last couple of miles:cool:

ekevosu

I'm not an advocate of it but am interested in the debate about whether it helps with fatigue, recovery etc. or as some have said makes no difference at all and Galloway is full of it. The article that TFBubendorfer linked to is well worth a read, very well written, good old argument with Galloway in there.

useurename - I agree with you about stopping and trying to get going again but I thought I read that you just do the method for the first 18 and then run the rest?

I agree though that stopping every mile wouldnt feel like 'running' a marathon.