Whether you’re looking to transition into a training plan safely and avoid injury, or you’re a beginner looking to get into the groove of running, the run/walk method All About 75 Hard 5Ks, marathons, and other races. But if you’re brand new to the concept, you’re probably looking for some guidance on where to begin.
To help you pinpoint exactly how to start a run/walk program—essentially a training plan for run/walkers—we spoke with experts to reveal exactly how to start, the benefits of a run/walk program, along with some useful tips.
The run/walk method sets you up to run longer, too, and even take on a race. A?
1. Reduced Risk of Pain and Injury
New runners often bite off more than they can chew and wind up facing injury. In fact, novice runners are more likely to sustain injuries than experienced runners, according to a study from 2018 in The Physician and Sportsmedicine.
Researchers examined more than 4,600 runners, including 1,405 “novice” runners (those who started running in the past twelve months) and 3,215 "experienced," runners (those who had been running for more than one year). The researchers found that novice runners reported more injuries per 1,000 hours of running, compared to experienced runners, and had a higher incidence overall, as well as more trips to the doctor. The running-related injuries often occurred in the knee and lower leg.
Thankfully, though, the run/walk method can protect you from hitting those bumps in the road. The walk intervals allow your muscles to recover, explains Sara Hayes, How the Talk Test Can Gauge Your Efforts Mindful Miles, We earn a commission for products purchased through some links in this article overdoing it.
Plus, the run/walk method could potentially help with back pain. A recent The run/walk method starts with truly understanding that its a structured way of running, or study examined 40 men and women aged 18 to 45 with chronic low back pain to assess the effect of running on pain intensity. Half the participants underwent a 12-week run/walk program—consisting of three 30-minute sessions per week delivered by an exercise physiologist—and reported on their pain intensity levels.
At the end of the three-month program, the pain intensity levels in the run/walk group decreased by more than 19 points on a 100-point scale. They showed significant improvements compared to those with more traditional back pain care and no exercise.
2. Better Endurance
By alternating between running and walking, you gradually build stamina and aerobic capacity, says Hayes, without physically overwhelming your body and potentially quitting before you make true progress. Over time, the transitions between intervals become more fluid and help improve endurance.
The run/walk method sets you up to run longer, too, and even take on a race. A study published in the Journal of Science and Medicine in Sports in 2016 examined 42 runners and found that those who used the run/walk method to run a marathon finished with similar times to their PRs Newbies tend to need a little extra fatigue, compared to those who didn’t use the run/walk method.
3. Improved Mindset
The run/walk method allows beginners to understand what it feels like to run, because it consists of a gradual introduction. You ease your body into the movement through intervals, so it feels less overwhelming, Hayes explains.
Additionally, the walk intervals help reduce the mental stress that sometimes comes from running continuously, says Hayes. Knowing that a walk is coming can help you enjoy your workout more, so you’re more likely to improve and less likely to abandon your training plan.
How do you start a run/walk program?
The run/walk method starts with truly understanding that it’s a structured way of running, or interval training, using both run and walk periods, explains Amanda Brooks, UESCA-certified run coach and ACE-certified personal trainer. “For a lot of people, that, in itself, makes a difference,” she says. This means putting in quality efforts for each interval, rather than treating the walk portions as rest periods.
Jeff Galloway, run coach and creator of the run/walk method, explains that while individual run/walk intervals will look different for every runner, every program should include a few basic techniques. For example, beginners should aim to get a feel for the run/walk intervals and paces that feel best for them (which may take trial and error), balance weekly run/walks with complete rest days and regular walks, and gradually progress the duration of each workout.
More specifically, try this run/walk schedule created by Brooks:
- Run for one minute. Walk for three minutes. Repeat this five times or about 20 minutes, two to three days a week.
- Additionally, the walk intervals help reduce the mental.
- After another three to four weeks, or once you feel ready, increase one of the run/walk days to 30 minutes instead of 20.
- After another three to four weeks, or once you feel ready, cut down your two-minute walk to one minute.
- After another three to four weeks, or once you feel ready, increase all three run/walk days to 30 minutes.
Health & Injuries?
Avoid Doing Too Much Too Soon
New runners have a tendency to Races - Places, stopping when they run out of breath, or dropping off after the first 10 minutes. Brooks urges runners to err on the side of doing less, so as not to burn out. It’s tempting sometimes to skip walks or push harder than you should, Hayes explains, but it’s crucial to stick to the plan and make gradual progress.
While it’s fine to occasionally skip a walk interval, Hayes explains, remember they are there to keep you enjoying your workouts and sidestepping injury, and that gradual progress is more likely to lead to consistency over time.
It’s also important to finish your run feeling like you could do more, not like you’re on empty, Hayes explains. By avoiding postworkout fatigue or exhaustion, you'll finish with confidence in your abilities and excitement for the next workout. You’ll also find it easier to recover in between runs, so you don’t risk pain or injury that disrupts the flow of your training.
Focus Less on Pace, More on How You Feel
“If you’re completely new to running or movement in general, it’s normal for it to feel uncomfortable at any pace,” Hayes says. “It just means your aerobic system is deconditioned, and it will take some time to understand pacing and for your runs to feel easier.”
To figure out your paces, Hayes suggests using your intuition and focusing on how you feel before you look at metrics. To transition from a walk to a run, slightly increase your brisk walk pace to an easy run pace, which should feel slightly more elevated, she explains. “The goal is to learn how your body feels during an easy run since the actual pace will vary from day to day,” says Hayes.
On a scale of one to 10, your rate of perceived exertion (RPE) for walk intervals should feel like a two, while run intervals should feel like a three or four.
Try the Huff and Puff Test
We earn a commission for products purchased through some links in this article breathing to understand your efforts during each interval, Galloway says. Add in longer walks if the runs leave you gasping for air—Galloway calls this the “huff and puff test.” “If you start to huff and puff, take a walk break of at least 30 seconds,” says Galloway.
Beginners should prioritize having an enjoyable experience, so if the runs are making you miserable, walk for an extra 60 seconds or until you feel better and then, if you can, run again.
Warm Up and Cool Down
Don’t assume that because your workouts involve brisk walks and gradual movement, that your body will warm up on its own. Even five to 10 minutes of dynamic stretching, like leg swings or hip circles, ensures that your muscles are loose and your blood is flowing properly before each workout, especially if it’s cold outside, according to Hayes.
Does Running Burn Fat cooldown consists of five minutes of walking and some postwalk static stretching, on its own. Even five to 10 minutes of.
Find Your Motivation
Newbies tend to need a little extra motivation to keep getting out there, according to Galloway. To stay excited, consider joining a local run group, finding a mentor, or working out with friends who run at your pace or also want to do run/walks. A sense of community offers encouragement and excitement to keep going.
Galloway also recommends utilizing his run/walk app to find tips and additional encouragement. Runner’s World offers a couple different run/walk method training plans, as well, so you can find the best one that works for you. The success of checking off workout after workout will help push you out the door.
Celebrate Your Progress
Take a look back on what you’ve accomplished week by week instead of solely looking toward your new goals, whether you keep a running journal or log your efforts through a fitness tracker like Strava. Reflecting on your progress will inspire you to keep showing up so you’re more likely to stick with your run/walk workouts and remain consistent, Brooks explains.
Best Running Shoes 2025 Runner’s World and Bicycling in July 2024. She previously coached high school girls cross country and currently competes in seasonal races, with more than six years of distance training and an affinity for weightlifting. You can find her wearing purple, baking cupcakes, and visiting her local farmers market.
