runwalk

RunWalk is a training approach that alternates running and walking intervals within workouts or races, designed to manage fatigue, improve endurance, and reduce injury risk. The term is commonly associated with the run-walk method popularized by coach Jeff Galloway in the 1980s for distance running, though similar concepts appeared earlier.

In practice, runners set a run interval and a walk interval (for example, run for a few minutes, then walk briefly for recovery). The ratio and lengths are adjusted to fitness and goals. The pace during running is usually an easy or conversational effort, while walking periods allow sustained effort with lower exertion. The method can be used in long training runs, marathons, and race-day strategy to cover more distance with less fatigue.

Benefits include lower perceived exertion, reduced joint load, preserved glycogen, and improved adherence for beginners or those returning from injury. It can help extend endurance, enable longer long runs, and support recovery between sessions. It is widely taught to recreational runners and is offered as an option in many coaching programs.

Variations include different run-walk ratios, time-based or cadence-based approaches, and hybrid strategies. While suitable for endurance and injury prevention, some runners aiming for the fastest possible times on shorter distances may prefer continuous running; in ultramarathons and other long events, run-walk is a common strategy.