Using the Run-Walk Method: Beginner’s Guide to Running
Runners rely on their endurance and stamina to get them through a run. If you’re new to running, it may feel not easy to run for as long as you wish. Your training does not have to be all running or all walking; there are ways to bridge the gap between the two. The run-walk method is an approach to training that can improve endurance, stave off injury, and make running more enjoyable. Here is the guide to using the run-walk method: beginner’s guide to running.
What is the Run-Walk Method?
This strategy uses intervals of walking and running to accomplish the goal of building endurance and furthering your capacity to run continuously. You can manipulate the length of each interval to do more of one compared to the other, or equal amounts of running and walking. Runners with a lower running capacity may do best with more walking than running, and as your capacity increases, you may be able to do more running than walking. This process takes repetition to improve; it is not a fast process. Patience is key to endurance and it may take months or years to build the endurance you want to have.
Why do the Run-Walk Method?
When we run or walk, our bodies call on various systems to give us the energy we use to move. Our aerobic systems use oxygen. The aerobic system produces a lot of energy, but it is slow to do so. This is our endurance energy system. Another system we have is called the anaerobic system. This system is quick to provide energy, but has a very short lifespan and will run out of fuel quickly. When we exercise, we are on a spectrum where both of these systems are being used. Endurance training relies more heavily on the aerobic system than the anaerobic system. This system is best trained at a lower intensity (such as during walking).
When run-walking, we stress this aerobic system more heavily, so it becomes more powerful and efficient. When we only run at high intensities, we stress the anaerobic system more, which does not improve our endurance.
With lots of practice, we can get to a point where we can run at a low intensity, where we rely on that aerobic system.
We also control more closely the sheer load that is placed on our bodies when we do this method. What this means is a more gradual introduction to running that can help to avoid injury.
How to do the Run-Walk Method?
To do the run-walk method, walk at a brisk pace for a time of your choosing. Then, run at an easy pace (if you can, a pace that you could still hold a conversation at while running). Interval between these two paces. At first, start with more walking than running. As you improve, shift the needle toward more running than walking.
If you find that you are not able to run at a truly easy pace, do not worry. This is why we do the run-walk method. With time, you will be able to do this!
Start with two or three of these sessions in a week. After a couple of weeks, you can increase the volume of these sessions up to an hour. If you are ready to surpass an hour, you can consider adding more sessions of running per week.
How can a PT help?
Physical therapists are the movement experts. We understand the complexities of strength, balance, control, and biomechanics as they play a role in running. We take a well-rounded approach to running. A physical therapist can identify weak points in your running, whether it be how you move, how strong you are, or how your training is devised. Having a good grasp on all aspects of training will be the best way to stay healthy and get faster or run further.
With your physical therapist, you may work on all of these things more. Many therapists double as runners, so we may relate to what you are going through and the motivation behind running.
Schedule an appointment with a running PT today and get your running journey started the right way.