Use the run-walk-run method at the Y Run

Even beginner runners can join us for the annual Y Run 5K, 10K & 1-mile run/walk—and not just for the shortest trek. If you start using the run-walk-run method now, you'll get the rhythm down in time for the big day on April 14. Even seasoned runners can improve their times and avoid injuries with this method.

What is the run-walk-run method?

It's as simple as the name suggests. First, you run. Then, you walk. Then, you run again. Repeat cycle.

The method involves some strategy, but that's the gist of it. You'll need to experiment a bit to find your perfect ratio of running and walking.

Why the run-walk-run method works.

Walking is a low-impact activity that our bodies practically (sometimes literally) do in our sleep. Running is harder. Your body exerts more energy to run and absorbs the impact when your feet hit the ground.

By taking a short walk before your running muscles are tired, you allow your body to recover on the break. When it's time to run again, your muscles are ready for the action.

Find your run-walk-run strategy.

Figuring out how long to run and how long to walk depends on your pace per mile. Beginners will start with shorter runs and longer walks. Experienced runners can do longer runs with shorter walk breaks.

For example, if you run an 8-minute mile, your perfect run-walk-run ratio would be around 5:00/1:00. That’s 5 minutes of running followed by 1 minute of walking. If you’re more of a beginner who runs a 16-minute mile, you’d do well with a 0:30/1:00 ratio of running and walking. The key is to find the pace and ratio that work best for you.

Pro tips:

  • Take short, slow strides when walking. Long, quick steps can irritate your shins. Just relax and enjoy the stroll.
  • Don’t skip the walk, even if you feel like you could run the whole way. Just adjust your ratio.
  • Use a watch or fitness device to help you keep track of your times for each stint of running and walking.

Enjoy the benefits of run-walk-run.

Whether you’re a novice or a veteran runner, using this method strategically will help you:

  • Increase your overall speed
  • Improve your endurance
  • Eliminate fatigue
  • Reduce injuries
  • Speed your recovery

Ready to rock the run-walk-run method? Join us on Saturday, April 14, for the Y Run 5K, 10K & 1-mile run/walk. Runners and walkers of all ages and abilities will run or walk to the finish line, where they’ll enjoy family-friendly activities and healthy snacks together.