The Run/Walk Method Is a Strategy, Not a Step Backward

Some runners treat walking as a sign that the workout has gone wrong. That belief keeps many people from beginning—and convinces others that they no longer belong.

Run/walk training offers a different approach. You alternate planned periods of running with planned periods of walking. The walking interval is part of the workout, not a failure inside it.

For a beginner or returning runner, this can make the total session feel more manageable. It can also help you practice pacing instead of starting too fast and struggling through the final minutes.

A simple session might look like this:

1. Begin with several minutes of comfortable walking.

2. Alternate a short, easy run with a longer walk.

3. Repeat only while your movement remains controlled.

4. Finish with an easy walk.

There is no universally correct interval. One person may use 30 seconds of running followed by 90 seconds of walking. Another may run for two minutes and walk for one. The right starting point depends on current fitness, experience, health, and how the body responds.

Keep the running portions conversational rather than breathless. Finish feeling that you could have completed another interval. If pain changes your stride or grows as you continue, stop and reassess.

Over time, you can adjust one variable—such as the number of intervals or the running duration—while keeping the rest stable. You are also free to continue using run/walk indefinitely. There is no rule that says success requires removing the walking.

Try this: Plan your walk breaks before your next session. Notice whether structure helps you stay relaxed and finish more confidently.

Love Joy Run takeaway: Walking does not interrupt your run. It can be part of how you keep running.

Source: U.S. Department of Health and Human Services, Physical Activity Guidelines for Americans.