Does Run/Walking Help?

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    I’m not talking about run/walk exclusively, but on “off” days. Since I came back from my foot injury last May, I’ve only been running 4 days per week. All straight running without walking. Other days have been lower impact cardio activities. Stationary bike, zero gravity trainer, aqua jogging, etc. Everything has helped. Especially when the foot was recovering. After what happened last year, I’ve been hesitant to add any extra running days.

    However, I’ve been taking some extra 4-6 mile walks a couple of times per week. I started run/walking these and have really enjoyed it. It’s more fun that just walking. It allows me to cover a lot more ground in less time, and it feels like a pretty good workout. It’s about a minute per mile slower than my recover running pace, and my heart rate ends up about where it would be if I were following the Maffletone method (which I’m not).

    Would you consider something like this to be beneficial to one’s running? Just curious.


    Hi Alan,

    I also just battled an injury and I was just recently starting to use the Lever Movement device. It attaches to a treadmill (it’s super nice and you can bring it to a gym and install it in about 2min). You can reduce your weight by up to 45lbs (and can slowly over time reduce the weight you take off) – it’s amazing. My initial thought was that it is exclusively meant to recovery from injuries but as I continue to test it, I think there are great benefits besides injury recovery:
    1. increasing mileage without increasing impact
    2. speed work (leg speed) at low impact
    3. Recovery runs at very low impact

    I know it is not super cheap but from what I have seen and tested, it’s worth every dollar. You can rent it for $99/month to see how you like it – and no, I am not working for them nor do I get paid for what I wrote LMAO.



    At 4-6m these are taking at least an hour each right? And with only 4 other actual “runs” in your week then these run/walks represent a fair portion of your total volume of aerobic work.

    To me, this doesn’t sound different from any other type of “cross training” whether that’s cycling, swimming, rowing, incline walking, ellpitigo – but this has the added advantage of being more run-similar and therefore more beneficial to your actual running. Incline walking, Elliptical bikes, Stand Up bikes – these also fall in that category…whereas swimming/rowing/cycling are less directly-beneficial to running.

    Anyway, if it were me I would consider these activities as cross-training and follow Matt’s advice in his books on how to supplement your volume with them. To me the most important aspect of cross-training is that I enjoy the activity and it sounds like that’s the case for you.


    Brian – Wednesday’s 6 miler was an hour and 15 minutes. Sunday’s 4 miler was around 50 minutes. I started doing these because I had an hour for my lunch break and I wanted to put in 4 miles, and my regular walking pace isn’t all that impressive. Since then, they’ve been getting faster, with the latest being a 12:21/mile pace. I might end up working into doing these as full recovery runs. We’ll see…


    Alan, I think run-walk is just fine.

    I’m not trying to REHAB an injury, and I am not planning any racing until the fall and just want to take a relaxed approach to running for a while…

    I’m at the midpoint of the Run Faster Plan which I believe to be a General Preparation plan. I chose the Level 1 plan, below my fitness level, because I don’t want any mental or physical stresses. This to keep running fun. Adjustments I make are:

    1. Easy runs are easy. If I meet a friend or acquaintance during a run and they are agreeable we run together (or walk – no guilt, it’s all OK).

    2 The Level 1 plan has two rest days per week. If I want to I have done doubles before the rest day, and a race.

    3. The Run Faster Plan is a tour of all intensities from one through five over a seven week period. I find that faster running is actually easier on the muscles and joints. I protect those key workouts. The added benefit is mentally I avoid the depression of not having a goal to work towards.

    4. There are no long runs in the plan. I did substitute a 10K Race for a fast-finish run. A bit of humility if you are used to winning or placing in your division, but that’s OK with a “have fun” attitude.

    For an experienced runner such as yourself you might find the Run Faster plan has a place in your recovery…


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