9:1 run / Walk methodolgy

Key points:

  • The run/walk methodology has been around since the early 70s, credited to Jeff Galloway and made famous in the triathlon world by Bobby Mcgee – a very well known and well-established American running & triathlon coach

  • Gordo Byrn talked a lot about doing it in his training and went on to run mid-2:40s in IM marathons by run/walking!

  • It definitely feels counter-intuitive if you’re not used to the idea

  • The overall aim of your race is to have the fastest overall finishing time rather than aiming not to walk any of the run.

  •  Strong runners and those finishing highly placed in shorter distance races often struggle to hold an IM run together

  • There are also many examples of people who aren’t so fast over shorter running / triathlon distances but can run disproportionately quickly in an IM marathon.

  • You will be starting your run already with tired legs. So breaking down the run into 9 minute blocks can give a massive mental boost as it helps make it achievable

  • There is also evidence the walk break reduces fatigue.

  • The walk offers a change of gait – it allows your calves to contract in a different way and flush out all the blood that’s pooled which encourages recovery, in turn reducing fatigue.

  • As such it’s not uncommon for people to be able to double their usual running distance by run/walking and still feel ok

  • Walk breaks also help with effective fuelling – i.e. getting the right amount of liquid / gels in at each aid station without covering yourself in them!

  • When starting out, breaking your run up with walking feels unnatural and can feel like your rhythm is being broken.

  • Doing it more in training helps reprogram the brain once you get used to the fact it feels comfortable for longer.

  • People run/walking often negative split the IM marathon because of the mental boost of overtaking people who can no longer run in the last 5-10 miles

  • It also reduces chances of injury in training. It helps you bounce back feeling good, ready for your next training session meaning that you’ll complete more sessions at the right intensity

  • You will probably hear of people going harder and faster than you in their run training. As such they will be more reliant on carbs for fuel. Run/walking will help increase your fat burning (aerobic) threshold, meaning on race day you can go faster for longer (because you can burn more fat and be less reliant on carbs) than your competitors.

  • We have over 10 years of evidence showing that running at an easier pace in training results in being faster on race-day – even over shorter (e.g. 5/10km) runs.

  • Most of the improvement in running ability comes from time (rather than speed) spent running – i.e. the body (tendons, ligaments, muscles) getting used to the repetitive, pounding motion.

  • The majority of run speed improvements comes from improving aerobic fitness which our bike and swim sessions aim to do, but without the risk of injury that fast running brings

  • There is no benefit in running faster in training than you realistically think you can on raceday.

  • Going too hard on easy sessions in training potentially means you struggle to go hard enough during your next hard session which compromises everything

  • If you find it hard to get going again after walking toward the end of a long run, remember – it’s almost certainly hurting less than if you were continually running. It’s more of a mental battle to make sure you focus on the benefits that the breaks provide

  • On race day, aid stations often provide a good run/walk marker as they’re usually 1-1.5 miles apart

  • If you’re worried that walk breaks will make you slower overall, it’s estimated it’ll lose you 20 seconds per mile, equating to 8-9 minutes over a full marathon.

  • If on the other hand you manage to run the first 23 miles of the marathon but have to walk the last 3 miles, those last 3 will likely take you an hour so the maths is in your favour.

  • It is important to run/walk from the start. Starting halfway through won’t bring the same benefits.

  • Commit to the run/walk approach for your long run each week, for an 8 week period to see the positive impact on your run ability at the end of that time.

Also see Rob’s article on this for 220 Triathlon magazine here