Why Choose a Walk to Run Training Program?

Why Choose a Walk to Run Training Program?
By: Coach Nina
February 21st, 2020

New to running, or want to make a comeback and aren’t sure where to start? A walk to run program is a great way to begin! 

Built around gradual progression, a walk to run training program is one of the best ways to safely and effectively incorporate running into your current fitness plans. Strategic intervals of walking and running are designed to help you avoid injury, reduce fatigue, recover faster and, most of all, stay mentally motivated! Below are four great benefits of using a walk to run plan:

  1. Alternating walking and running decreases the amount of impact on your body allowing you go farther with less stress. The key is to run at a conversational effort (easy) and walk with purpose so your heart rate doesn’t drop too low. This allows you to build endurance while hopefully avoiding any adverse effects on the body.
  2. Another great use for the walk to run strategy is that it can be easily modified to your fitness level. Intervals of walking and running can be tailored to account for more or less experience depending on the athlete. Can’t run for 1 minute, no problem; drop down to 30 seconds and work your way up! The goal is to stay consistent and be patient. 
  3. Running, regardless of distance, is a mental sport. Using a walk to run program can help to make learning to run more attainable. Setting small goals of short distances or times can give you a huge sense of accomplishment! Your end goal may be to run a 5K, but start where you are and celebrate the smaller victories! 
  4. Lastly, a walk to run program is a great tool that you can carry into your training as you become more advanced. Once used mostly by beginners, now marathoners and ultra marathoners have started to rely on this method to help reduce fatigue in longer distances, as well as, regulate body temperature during hot runs! There is no shame in slowing down to a walk if it means that the end result is a stronger finish!

Starting a new fitness program can be a daunting task. Whether walking, running, or a combination of both, remember to start out slowly, listen to your body, and stay present in each run. Enjoy the process of learning something new, and know that you are always stronger than you think! Happy Training!