If walking is your go-to way to get moving, you’re definitely not alone—it’s one of the simplest, most accessible, and sustainable forms of aerobic exercise. But if you’ve ever watched a jogger cruise by you and wondered what it might feel like to dial things up a notch, the run-walk method may be worth considering.
At its core, the run-walk method is exactly what it sounds like: It blends short intervals of running into your walking routine, challenging your heart and lungs without completely ditching the comfort and ease of a brisk stroll. Whether you’re toying with the idea of starting to run or just want to mix things up, the run-walk method meets you where you are, and offers plenty of room to grow.
Meet the experts: Kelley Workman, C.P.T., is a Master Personal Trainer at Life Time in Houston, TX. Michellie Jones is an Olympic medalist and IRONMAN U Master Coach.
What is the run-walk method?
The run-walk method was popularized by Olympian and coach Jeff Galloway in the late 1970s as a way to help new runners avoid injury and burnout.
The approach is pretty simple: You alternate between running and walking for set intervals of time or distance in a single workout. “The key is that the walking intervals are planned breaks, not just taken when you feel completely exhausted,” explains Kelley Workman, C.P.T., a Master Personal Trainer at Life Time in Houston, TX.
“This structured approach can help you cover longer distances with less fatigue, better form, and reduced injury risk, which is especially important for female athletes over 50,” adds Michellie Jones, Olympic medalist and IRONMAN U Master Coach.
Whether you want to build endurance, boost your heart rate, or just shake up your usual morning walk, the run-walk method can be a great stepping stone—or exactly where you want to stay.
What are the benefits of the run-walk method?
Galloway’s initial goal in creating his run-walk training program was to help non-runners enjoy the sport without totally exhausting themselves or getting injured. “Running is a high-impact activity,” says Workman. “By incorporating walk breaks, you reduce the repetitive stress on joints—knees, hips, ankles—and muscles.”
It’s also a smart way to progressively build endurance. Instead of grinding through fatigue like you might on a continuous run, the walk breaks give your muscles and cardiovascular system a chance to reset. Over time, this can help you extend the total length of your workouts and improve your stamina without digging yourself into a hole.
And those walk breaks do more than help you recharge in the moment. As a form of active recovery, “walking allows your muscles to clear metabolic waste, which can lead to less post-workout soreness and faster overall recovery,” says Workman.
The best part: You can easily adapt the length and intensity of your run and walk intervals to suit your current fitness level or how you’re feeling that day, which makes this method feel more sustainable. And that makes you more likely to stick with it.
Are there any risks to the run-walk method?
“While the run-walk method is generally very safe and accommodating, anyone with pre-existing conditions should exercise caution and consult their doctor before beginning any exercise program,” says Workman. If you have arthritis, cardiovascular issues, or other chronic conditions, a healthcare provider can help you decide whether this is the right type of workout for you.
Otherwise, listen to your body. Just because the run-walk method feels easier than continuous running doesn’t mean you can skip rest—your body still needs time to adapt to the impact of running. “Any new or worsening pain, shortness of breath, dizziness, or chest discomfort should be a signal to stop and seek medical advice,” says Workman.
7 tips for trying the run-walk method
These smart strategies can help you get started.
1. Start conservatively.
“The goal is to ease your body into it,” says Workman. “A common starting point is a 1:1 or even 1:2 ratio: 1 minute of running followed by 1 to 2 minutes of walking. But the ‘right’ ratio for you is one that feels sustainable—the idea is to take the walk break before you feel truly fatigued.”
2. Go by effort, not speed.
When it comes to pace, you should be able to speak in full sentences while running and your walk should be brisk and purposeful rather than a stroll. While you walk, pump your arms to keep your heart rate up. “This keeps it active recovery rather than complete rest,” says Workman.
3. Warm up with activation drills.
Dedicate five minutes before your run to prep your body. Jones recommends glute bridges, monster walks with a mini band, leg swings, standing hip circles, and pogo jumps to “switch on your muscles, improve stability, and reduce your risk of overuse injuries.”
4. Make it routine.
If you really want to see improvements, this isn’t a one-time-a-week thing. “Aim for three to four run-walk sessions per week on non-consecutive days to allow for recovery,” says Workman, although you can certainly start with one or two, see how it goes, and go from there. Twenty to 30 minutes is plenty to start; “don’t rush,” says Jones. “Let the fitness come to you.”
5. Progress gradually.
As your fitness improves, you can progressively increase the duration of your workouts and tweak the run-to-walk ratio. “This is really the secret sauce,” says Jones. “By increasing your total session time by about 10 percent per week, you reduce the risk of injury or burnout.”
6. Use a timer.
“Don’t guess!” says Jones. Set a timer or use an app so you stay consistent and don’t miss your walk breaks. If you’d rather be tech-free, “use landmarks instead—walk past two trees, run past four, or whatever you want it to be,” she suggests. That little bit of structure will make it easier to stick with your plan.
7. Supplement with other forms of exercise.
To support your run-walk routine, it’s important to include other types of movement in your weekly schedule. “Adding strength work in two to three times a week helps protect the joints, build strength, and maintain bone density, which is especially important as we naturally lose muscle mass as we age,” says Jones.
The Bottom Line
The run-walk method is a simple, smart way to step up your cardio routine without asking too much of your body all at once. Whether you use it as a bridge or stick with it long-term, it can improve your endurance, improve your cardiovascular health, reduce your risk of injury, and help you stay consistent. It’s the best of both worlds.
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