TAKE WALK BREAKS

Runner's World (UK) - - Coach -

‘A good walk­ing strat­egy may get you to the fin­ish line faster,’ says Goldthorp, es­pe­cially when it comes to longer dis­tances such as half and full marathons. Walk­ing for a short time – a favourite strat­egy of RW begin­ners’ coach Jeff Galloway – helps you to re­cover midrun, low­ers your heart rate and recharges you men­tally. Fur­ther­more, in the later miles of the race you can count on pass­ing run­ners who went out too ag­gres­sively, which will be a huge mo­ti­va­tor.

HOW TO TRY IT

You can try walk­ing through every aid sta­tion, which trans­lates to a break every two to three miles on many cour­ses. (Ex­pe­ri­enced run­ners may want to take a shorter break, walk­ing only as long as it takes to swig some water.) A more con­sis­tent strat­egy – if you don’t mind fre­quently check­ing your watch – is to use a 10:1 ra­tio of run-to-walk min­utes, says run­ning coach David Al­li­son. But walk briskly – you don’t need to slow down too much to give your tired run­ning mus­cles a valu­able break.

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