The Run-Walk Method Explained

the run-walk method

The run-walk method, popularized by former Olympian Jeff Galloway, is an approach to running that intersperses walking intervals with running segments. This method has gained popularity among runners of all levels, from beginners to seasoned marathoners, for its ability to reduce fatigue, minimize injury risk, and improve recovery.

Origins and Philosophy of The Run-Walk Method

Jeff Galloway, an American Olympian, developed the run-walk method in the 1970s. His philosophy centers around making running accessible and enjoyable for people of all fitness levels. By incorporating walking breaks, runners can manage fatigue, reduce the impact on their bodies, and extend their running distance without feeling overwhelmed.

How It Works

The method involves alternating between running and walking at regular intervals. These intervals can be based on time (e.g., running for 5 minutes, then walking for 1 minute) or distance (e.g., running for one mile, then walking for a quarter mile).

The ratios can be adjusted according to a runner’s fitness level, goals, and how they feel on the day of their run.

Run Duration
Walk Duration
1 minute
1 minute
8 times
Start with this basic ratio
and gradually increase
the run duration as you get fitter.
2 minutes
1 minute
6 times
This is a good option for
intermediate runners who
want to challenge themselves a bit more.
3 minutes
1 minute
4 times
This is a more demanding workout
that is suitable for experienced runners.
4 minutes
1 minute
2 times
This is an advanced workout that
is only recommended for
very experienced runners.

Additional tips:

  • Warm up with a 5-minute walk before you begin your run-walk intervals.
  • Cool down with a 5-minute walk after you complete your run-walk intervals.
  • Listen to your body and take walk breaks whenever you need to.
  • Don’t be afraid to slow down or walk if you’re feeling tired.
  • The goal is to finish your workout, not to run the entire time.
  • Be patient and consistent with your training. It takes time to build endurance, but the run-walk method is a great way to get started.

Benefits of the Run-Walk Method

There are many benefits that you could get from implementing the run-walk method into your training routine. Here are a few of them:

  1. Injury Prevention: Regular walking breaks reduce the continuous impact on the joints and muscles, lowering the risk of overuse injuries.
  2. Endurance Building: By conserving energy through walking intervals, runners can cover longer distances without excessive fatigue.
  3. Mental Stamina: The method helps in breaking down a run into manageable segments, making long-distance running mentally more approachable.
  4. Flexibility: It can be tailored to fit any training plan or race goal, from 5Ks to marathons.
  5. Recovery: Incorporating walking aids in active recovery during the run, reducing muscle soreness post-run.

Training and Implementation

To implement the run-walk method, it’s essential to start with a plan that suits one’s current fitness level. Beginners might start with shorter running intervals (like 1 minute running, 1 minute walking), while more experienced runners might opt for longer running segments. The key is to listen to the body and adjust the intervals as needed.

Community and Accessibility

This method has been embraced by running communities worldwide, especially those focused on encouraging beginner runners or those returning from injury. It underscores the idea that running does not have to be about continuous motion but rather about consistent forward movement, whether running or walking.


The run-walk method is more than just a training technique; it’s a philosophy that democratizes running, making it accessible and enjoyable for many. By breaking down the mental and physical barriers associated with continuous running, it opens the sport to a broader audience and encourages a healthy, sustainable approach to fitness.

Read more here:

run-walk method book

FAQs – The Run-Walk Method

What is the Run-Walk Method?

The Run-Walk Method is a running strategy that involves alternating between running and walking intervals. It is a popular method for runners of all levels, from beginners to experienced athletes.

How do I use the Run-Walk Method?

There are a few different ways to use the Run-Walk Method. The most common method is to alternate between running for a certain amount of time and walking for a certain amount of time. For example, you could run for 30 seconds and then walk for 30 seconds.

You can also experiment with different run/walk ratios. For example, you could try running for 1 minute and then walking for 2 minutes. Or, you could try running for 2 minutes and then walking for 1 minute.

The best way to find the right run/walk ratio for you is to experiment and see what works best.

FAQ 4: How often should I use the Run-Walk Method?

You can use the Run-Walk Method as often as you like. However, it is generally recommended that you use it for at least 2-3 runs per week.

How long should my run/walk intervals be?

The length of your run/walk intervals will depend on your fitness level and goals. Beginners may want to start with shorter intervals, such as 30 seconds of running followed by 30 seconds of walking. As you get fitter, you can gradually increase the length of your intervals.

What do I do if I get tired during a run/walk interval?

If you get tired during a run/walk interval, simply walk for a little longer than usual. There is no shame in taking a break. The important thing is to keep moving.

Leave a comment

Din e-postadress kommer inte publiceras. Obligatoriska fält är märkta *