It has been a week since I gave my clinic at John’s Run Walk Shop on using a run:walk strategy to train and race better. I have been getting some feedback from a few of those runners after they went out and tried to do a run using the strategy.
Let’s keep the discussion going here! Place comments on the blog post or email me with your questions at gary at endurancebasecamp dot com.
From the people that attended the clinic, I have to say the feedback has been really positive. Maybe it is due to the fact that they understand how to use the strategy appropriately and effectively, or – maybe it is because they want to believe it will work (placebo)? I’ve had 2 fairly new runners mention that they had runs over a familiar course faster than they had ever completed that course before.
I have also got some negative feedback, but that came from a person that wasn’t at the clinic. I’m hopeful that we can continue to work together and use the previous experience as a lesson in the application of the method.
Here are two key things I would like to point out:
1. There is a way to walk when you take your break and it isn’t using your normal mall walking form
2. There are ways to come out of your walk break that will help you get back into your run more readily
Key points review:
Who is run / walk for? Everyone in training. In racing it depends upon the athlete, but the majority of runners I work with benefit from this strategy. 100% of the 1/2 and full marathon runners I coach benefit using it. In triathlon, it depends on the athlete and the length of the triathlon. Again, 100% of the athletes I coach for 1/2 Iron and Iron distance races benefit significantly using this approach.
What does run / walk strategy mean? Simply a strategy used in a PROACTIVE way that uses walking during training or race that enables a runner to better achieve their goal.
Could be: 9min run / 1min walk, 15min run / 30sec walk, 2min run / 3min walk, etc. – It depends upon athlete, goals and race distance.
Run / Walk in Training:
“The goal of a workout is not to avoid walking. The goals are to feel better, get in better shape, reduce tension, lose weight, train for an upcoming race and so on. Take your pick. They’re all worthwhile goals.”
Amby Burfoot – The Run/Walk Plan, runnersworld.com article, 8/2001
Benefit 1 – you recover better and quicker
Benefit 2 – quality of your long runs improve (you can actually run at end of long run)
Benefit 3 – quality of shorter runs improve (you can achieve interval and tempo run goals)
Benefit 4 – you can increase the amount of running you are doing more quickly
Run / Walk in Races:
Benefit 1 – If forces people to slow down and think about proper pacing when a race is full of anxiety and tension. I like to see if a runner has ever negative split a race, if they have not then I require run/walk methods (negative split means they ran second half of race faster than first half)
Benefit 2 – Allows athlete to better manage race fatigue. The decline in run pace is less than if they were not using strategy.
Benefit 3 – A runner can better hydrate and fuel themselves during the race. Walking aid stations is a superior race strategy and something we consider when creating a race plan.
Benefit 4 – The psychology of feeling strong and being strong at the end of the race is more motivating than “trying to hold it together”. Passing people versus getting passed is a significant change in mental outlook for many runners.
Added Resources from Endurance Base Camp:
- Things I learned by running two marathons in 8 days
- 2008 Flying Pig Marathon Podcast – recorded while run/walking every aid station during race
- Walking my way to faster races
Outside Resources:
- Bobby McGee interview on IMTalk Podcast (episode 170 scroll down)
- Bobby McGee’s website
- Bobby’s Run/Walk Protocol at Endurance Corner
I would love to hear your feedback and continue the discussion!
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{ 3 comments… read them below or add one }
Gary, as you know I’m a huge fan of r:w. Last weekend’s 50K was the first long run in a few years that I didn’t use it and the last five miles were a dreadful experience. An experience that I hadn’t had in a few years. Very unlike last year’s LBL 60K where I cranked out 7:30/mile for the last few miles and picked up several positions.
And recovery? With r:w, it’s huge! Last Sunday I could barely move, which was a huge change from previous longer (60K/70K) races/runs, where I was tired and definitely not fresh, but certainly not sore.
At IM Louisville I stopped at every single aid station. Drank 1 cup of gatorade and 1 cup of coke. Then started running… and I ran whatever pace was required to get my average back to 8:37… generally a 100 yards to get back onto my pace plan.
Was that a run/walk strategy? Or more likely a Run/Stand strategy?
What do you think of that?
Alan
Well … the “stand” portion isn’t exactly the “skill” I talk about when going into and out of the walk, but I’m guessing that you weren’t really ever not moving? If you were then you could have run even better (as hard as that is to believe given how well you did run).
If you listen to the lastest podcast, I think I talk about the “skill” part?
I have actually been thinking about you when discussing this strategy for Ironman, do you have your Garmin file from IMLou?