How To Use The Run Walk Method | Using Running & Walking After Injury
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- Опубликовано: 7 фев 2020
- If you’re coming back from injury it’s so tempting to jump straight in and return to full running. So let us introduce the run-walk method. Mark will be guiding you back to full running form with a week by week explanation!
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If you’re coming back from injury it’s so tempting to jump straight in and return to full running. Frustration is understandable but taking a well thought out structured approach will, in the long run, get you back to full fitness far quicker.
So let us introduce the run-walk method. Mark will be guiding you back to full running form with a week by week explanation!
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I started running in my 30s. I was overweight and the longest I have ever ran was 5 meters. I started using the run/walk method and in less than a year I ran (the entire time) a full marathon. The method absolutely works.
When, if ever, did you switch to full running in training?
@@electricant55 I started in Feb 19 and by October 19 I was running 15 miles. January 20 I did the marathon.
@@jackwhitetron I can only run about 1/2 mile at ANY speed until I am completely out of breath and have to walk again. I run out of breath sooner if I run faster.
Do you have any recommendations to improve my endurance so I can run several miles without stopping?
Should I focus more on running faster or more distance?
@@bmp713 Hope all js well. I worked hard for it. I ran/walk 6 days a week. I REALLY wanted to be able to finish a marathon. It took about a year.
Start slow. I would suggest you do run/walk 3 days a week. 30 seconds running (slowly) 30 seconds walking until you finish a 5k (3.1 miles). Then build up from there.
I do run/walk intervals because I need the mental break. They also helped me get back into running after a bout with pneumonia.
Run-walk was my beginning with running. There is no other way I think. Btw I started running when I was ... 40. I have NEVER done 1km of running until then. Today HM is every week routine. Everybody can start but HOW you start is extremely important. Great video
We did 60/120s in the US Army. Effective training and for sure improved my 2 mile time.
This is the exact method I used to coach my Fiance to her first half marathon. It made it more manageable for her and she ended up running the entire time during her race. She even beat her personal goal that we set for her by 6 minutes.
Due to back injury I will always run/walk - just finished my first 15k successfully doing so.
Great stuff. Even for marathon, I run 15-18min and walk 30sec at the water station.
I think run/walk is viable for all training, not just getting back into things. I used to be obsessed about not stopping during runs. If I did, I thought the run didn't 'count'. Ironically, I've been injured for ages now but last year I did 4 min run/1 walk for almost every training run and I got a PB in the half marathon. I think you can achieve the same running volume with less effort. Like 60 min nonstop running is much harder than 15x4/1 intervals. But at the end of the day you still ran 60 mins.
Anyways, I'm trying to recover from my knee injury and this vid and plan is going to be really helpful. Need to check my ego even more. Going to build as slow as I possibly can and hopefully finish a full marathon this year.
You didn’t mention it as a race strategy, it can definitely work for marathons too for mid to back of the pack runners.
I used this method for training for a half marathon. My time was 3 hours n 30 minutes. I came in before some of those running it. I did not know what I was doing at the time but now understand why it worked. My walk time while rest/recovery was at a good pace so when my run started I was fresh again. I saw others running but exhausting themselves so their walk was much slower and longer as they recovered. I want to incorporate this method now just getting back into running, now that I understand what to do and how to execute.
Run/walk training just brought back a memory😀. One of the funniest things I ever saw running was during the Vancouver marathon a few years back. A score of people, who had been on the 9 min run/1 min walk training program leading up to the marathon, just stopped and started walking 9 mins into the race!!!! They were all over the road. Not like they slowed over to the side first, so as to not impede anyone else! Was not expecting to start dodging a bunch of runners who suddenly started walking en masse in the first couple of k's of a marathon! Especially when everyone is usually in that speedy/happy phase before settling into their rhythms. Having successfully negotiated them, I continued on my merry way! Crazy but funny!
Thank you for this sir, after breaking my back L1& L3 in January 2020, and then being quarantined. My running has been basically awful I will try this for the next 12 weeks thank you so much
Thank you so much for the information...its will be very useful for me.. great job in putting up such awesome informative videos ...👍👍
Thanks for the information.
Great video. Thanks 👍
Set a PB for myself yesterday in the Bird-In-Hand Half marathon 09/09/23 -- kept a pace of running 5:15 and walking 0:45 seconds. Thanks for the info
Yes this works after my second knee surgery in late 2019 I started again in march 2020. After about 4 to 6 months I get back into shape or course not ad fast due to my knee surgeries.
It takes time with running your going to need patience.
Thank you!
I’ve used run/walk strategies to get my running fitness back after a painful hamstring injury incurred during half marathon training that left me unable to run more than 4km without having to stop. I’m back up to 12.5km without pain and training for my first marathon - which I will run/walk!
Me: wondering today how to return to form after a nasty ankle strain in November.
Happy-Happy, joy-joy, GTN :-)
You guys have perfect running form! Just by watching it makes me eager to put on my shoes e get on the road asap
Thank you Renan, if we motivate you to get out then we are doing our job :)
This video is perfect. I'm 6 week in rehabing from a groin+hip injury and started briskly walking again 5K (3Mi) several times per week but still unable to run without pain. This is a great formula. Btw, was this video filmed in Sydney Gardens in Bath, England?
Nice
That's interesting. I though the run-walk scheme works for beginners during initial conditioning and recovery shall be done with just gradual increments of running time and, later, intencities.
Have to look for sports med publications on this matter.
It sounds too boring for someone who run marathon distance in fast paces before getting injured but as this guy says patience pays off indeed. Also you can always add some strengthening and stretching exercises as well as cycling or swimming in your off days, which makes you less prone to reinjury.
that triathlon show recently talked about run walks if you want more in depth discussion on the matter
Great vid 👍
Would you be starting run fitness again from scratch if you've maintained bike fitness?
@Steve Williams I am doing both but honestly I find bike->run much easier than opposite
Also known as the Jeff Galloway method or Jeffing.
I am going to implement this method as I have gained 10 kg of upper body muscle and/or fat during groin injury
Meanwhile, I run-walk on the rare (or is it? 😂) occasion that I don't want to take public transportation or any vehicle to get hom, and I'm wearing my favorite running shoes. 😁😁
I’ve noticed that when you run your toes hit the ground first putting great strain on your calf’s I would definitely need to walk if I did did this enjoyed video
That is what running looks like. We are build to run that way.
I have a video about the run walk run method on my channel. I shaved 27 minutes in a year from my marathon time with this method as opposed to running the whole distance
That is interesting. I'll try it for running commutes instead of easy jogging (with a backpack and "s**t")
It's summer right now where I'm at. How do I maintain my distance running training, when it is always between 28-44 degree Celsius? Race time has suffered because of the heat and I can best in Runs after work (in the afternoon, but by then the heat is at it's worst). Any advice?
I presume you're not able to run in the morning? As we haven't experienced doing long runs other than races in that heat I can only give advice not personal experience. Make sure you run carrying plenty of fluid, a visor is a good idea to protect your face and head from the sun too. Otherwise hit the treadmill?
Am I supposed to take any rest week during the entire plan?
Would this work on the stairs? That's all I've got. I don't have enough time to get to the park before dark and there isn't a gym near me.
How did you know I just strained my hamstring and needed to walk run?
3:07 That’s too much forefoot for the speed. Looks potentially injurious to not bring the heel down at all and run like that for any nontrivial length.
Strictly Run and Walk. Don't even think about jogging ever ! Jogging will sooner than later sideline you with all kinds of aches and pains. Go forward the natural way of getting as far as you want to go by running and walking.