Running News Daily

Adding walk breaks to your training runs and races just might provide your ticket to faster finishes or longer distances.

Many runners have a few dirty little secrets, like not quite making it to the bathroom or chafing in unmentionable spots. But one thing many runners also won’t admit to... walking. That is, unless you embrace the run/walk method, which involves adding precisely planned walk intervals to your runs. 

The run/walk method can offer runners many benefits, including helping to fight off fatigue. It can even help you clock faster finish times and maybe even win a race that you thought was out of reach. Just look to Marc Burget for evidence. A ultramarathon run/walker, Burget, 50, won the 2016 Daytona 100 (miles) in 14 hours and 14 minutes which, at the time, was a course record.

“The idea that you should move from walking to running is the wrong framework,” Burget, director of operations at Bailey’s Health and Fitness in Jacksonville, Florida tells Runner’s World. “Instead, putting walks in my race plans allows me to go the whole 100 miles without becoming tired.” 

Research supports Burget’s experience. According to a 2016 study published in the Journal of Science and Medicine in Sports, of the 42 runners studied, those who used the run/walk method in a marathon reported less muscle pain and fatigue and finished with similar times, compared to those who only ran. 

So, while it’s true that runners typically move faster than walkers, it’s also true that during long races or training runs, taking well-timed walk breaks can help you reach your goals. To understand the run/walk method, here are common myths and truths about the training and racing strategy, plus how to test out the system for yourself. 

Myth: Only Slow Runners Use the Run/Walk Method

Truth: Slow Walks Support Faster Finishes

In recent years, more runners and experts have learned that zone 2 running (that is, lower effort runs), improves many elements of fitness and supports your ability to run both long- and short-distance races without fatiguing as quickly. 

Whatever distance you race, it’s important to manage your energy levels from the start, so you can make it to the finish without bonking. While fuel plays a role in maintaining energy, how you pace a race is also crucial. 

“There’s a myth that a lot of runners perpetuate about banking time,” Chris Twiggs, chief training officer at Galloway Training Programs tells Runner’s World. “The time bank doesn’t exist. The bank that does exist is the bank of energy. When you walk during your run, you are investing in the bank of energy.”

Burget agrees. The first time he ran 100 miles, he planned to run the whole way, but because of exhaustion, he ended up walking about 20 miles. Once he started to train with the run/walk method, he cut his walking down to 10 to 15 miles thanks to 30-second walk intervals. Now, with experience, most of his ultras include eight to 10 miles of walking and he either alternates three minutes of running and 30 seconds of walking, or 0.3 miles of running and 30 seconds of walking, depending on his race strategy and goals. 

How to use the run/walk method to get faster:

If you have your mind on a PR, the run/walk method could help you get there. You just have to practice.

“Your walk should be brisk, but not work,” says Burget. “You want your heart rate to drop down.” You also want to give your muscles a break from the intense effort to allow for a midrun recovery. 

Because you’re walking, you also need to make your run intervals faster than if you’re going for a steady-state run. For example, let’s say you want to average an 8-minute per mile pace for a marathon. Try running a 7:40 pace for nine-tenths of a mile, then walk for 30 seconds, so that you finish a mile in eight minutes. “You’re not losing 30 seconds,” Burget explains. “You’re moving forward, but part of your pace is a walk.” Likewise, if you want to maintain an 11-minute pace, you could do a 40-second walk every three minutes of running at around a 10:20 pace per mile.

If you have been running for a bit but you don’t know where to start with your interval ratios and paces, do a “magic mile” run, both experts say. This will help set your goal pace for a race. With that magic mile time in mind, set your interval ratios, keeping in mind that generally, the faster your average pace, the longer your run intervals. For example, if you’re aiming for an 8-minute mile average pace, you may run three minutes and walk 30 seconds. But if you’re aiming for a 10-minute mile average pace, you may run 90 seconds and walk 30 seconds.

If you’re a beginner, Twiggs suggests starting your workouts by running for 30 seconds and walking for 30 seconds. If that seems too easy or you can feel yourself wanting to run more keep the 30-second walk, but run slightly longer between walks, he says. 

You can keep track of your ratio using time or distance. Twiggs uses time, while Burget often pays attention to the mile markers in his races, walking for the last tenth of each mile. Play around with what works best for you.

“It took me a few months to figure out the ratio that works for me,” says Burget, who has also run a 2:50 marathon by alternating six-minute runs and 15-second walks. 

When you want to actually increase your average pace per mile, do another magic mile to see how much faster you can go, and then either increase the speed of your run intervals, add more time to the run intervals, or cut down on the time of your walk breaks.

Myth: Only Beginners Take Walk Breaks

Truth: The Run/Walk Method Can Work for Everyone

While there are no statistics on how many runners use walks in their training or in their races, how long they’ve been running, or how “tired” any runner is when they walk, we can confidently say that runners who strive to incorporate walks into their runs are all ages and all levels of fitness. 

Both Burget and Twiggs run ultras, something less than 1 percent of Americans did in 2023, and ultrarunners typically aren’t new to the running game. 

In fact, planning your run/walk strategy for races can take practice so many experienced runners and walkers may turn to it. For example, Burget has learned to time his walks to match the location of hydration stops and elevation gain in his ultras so he can maximize his running potential. But that came with lots of practice using the run/walk method.

How to use the run/walk method to advance your race results:

Always study the details of your upcoming race and consider creating a strategy to match walks with water stations and hills. “Looking at the landscape when planning your run/walk is important,” says Burget. 

“Walking hills is smart because we want to do what we can to conserve our energy so that when we expend our energy we get the most bang for our buck,” says Twiggs. 

Running up hills during training will help you build leg strength, but in a race it could decrease your pace (and finish time) because it takes so much effort, adds Twiggs. Without planning, you might find yourself running up a hill (wasted effort) and then walking a descent as you recover. Planning ahead can help you flip that to maximize your energy and increase your speed. 

The point: Go into your race with a clear plan that has specifically planned walk breaks so you’re not just slowing it down when you feel like it, which could be a detriment to performance, Twiggs explains. Playing around with your run/walk ratios during training will also help you set this in stone come race day.

Myth: Being a Run/Walker Will Limit Your Race Opportunities

Truth: Walks Can Help You Participate in Longer, Harder Races

The reason running is defined as “high” intensity while walking is considered “low to moderate” intensity is because it takes more energy to run than to walk. Typically, your heart beats more frequently when you run than when you walk in order for your body to produce that extra effort. 

Break up those runs with walks, though, and you are giving your heart, muscles, bones, and joints a break. It’s helps with the deposit into your energy bank, as Twiggs says. The benefit of those deposits? You may be able to add to your race schedule, say by running a half marathon instead of a 10K, if that has seemed out of reach. If you think you can’t run a marathon, could you run/walk one?

To prove the point that adding walks into long runs can cut down on fatigue and help you go longer (or even run more frequently), take another example from Burget: In 2023, he ran seven marathons in seven consecutive days, aiming for a sub-three-hour finish for each race. While he ran just over three hours in two of the races, his other times ranged from 2:52:15 to 2:58:57. “I used the same interval for each race,” Burget says, “a 20-second walk during each mile.” 

How to use the run/walk method to run longer:

While you experiment with run/walk intervals, try to notice how you feel in comparison to runs that don’t include walks. Do you feel like you can increase your typical run distance or duration by a half-mile or 10 minutes? 

To progress to longer distances, you have a variety of options: You can increase the pace of your runs or shorten the walk breaks you take, says Twiggs, while still running for the same overall amount of time. (This will increase your average pace.) Or you can maintain your pace and your ratio, but add more rounds of intervals, so you run for a longer duration and therefore, distance, which may come easier than only running because of the added recovery element. Do what feels best for you. 

In addition to helping you conquer longer distances, the run/walk method might increase your race options by also allowing you to take part in multi-day events, such as runDisney weekends or Philadelphia’s Marathon Weekend, which includes an 8K, half, and marathon. 

While some runners, of course, take part in these events without using the run/walk method, “we’ve seen anecdotally that for millions of runners, this allows them to run races they would not have otherwise considered,” says Twiggs, because it can allow for that quicker recovery. 

Ethiopia delivered a remarkable double victory at the 2026 Bank of China Hong Kong-Zhuhai-Macao Bridge Half Marathon on Sunday, November 15, with Wede Kefale and Addisu Gobena emerging victorious in the women's and men's races respectively.

Staged along the spectacular Hong Kong-Zhuhai-Macao Bridge, the event brought together some of the finest distance runners from Ethiopia, Kenya, South Africa and other nations for a fiercely contested 21.097-kilometre challenge across one of the world's most recognisable sea-crossing structures.

The competition produced impressive performances, with Ethiopia showcasing its depth in distance running while Kenyan athletes also secured several places among the leading finishers.

In the women's contest, Kefale produced a composed and determined performance to secure the biggest prize of the day. She crossed the finish line in 1:09:01, holding off a strong challenge from South Africa's Glenrose Xaba, who finished second in 1:09:09. Ethiopia's Fantu Worku completed the podium in 1:09:14, making it an exceptionally close battle among the leading three women, who were separated by just 13 seconds.

The Ethiopian victory was particularly impressive given the quality of the field. Xaba, one of South Africa's leading distance runners, pushed hard throughout the contest but ultimately had to settle for second, while Worku demonstrated Ethiopia's remarkable strength by securing another podium position.

Kefale's victory was supported by an impressive Ethiopian presence throughout the top 10. Baraky Redae finished fourth in 1:09:51, followed by compatriot Asmarech Anley in fifth with 1:10:21. Kenya's Miriam Chebet was sixth in 1:11:05, ahead of Morocco's Fatima Ezzahra Birdaha, who clocked 1:11:23. Kazakhstan's Daisy Jepkemei placed eighth in 1:11:42, while Ethiopia's Zewudie Wudu finished ninth in 1:12:08. Kenya's Priscah Jepleting Cherono completed the top 10 in 1:12:29.

The men's race provided another memorable moment for Ethiopia as 22-year-old Addisu Gobena claimed the overall victory, He clocked 1:01:33 to finish ahead of compatriot Aliyi Kasim, who secured second place in 1:02:29.

Kenya's Alex Lenalepisho delivered a strong performance to take third in 1:02:47, preventing a complete Ethiopian sweep of the men's podium. Morocco's Othmane El Goumri finished fourth in 1:03:07, while Kenya's Abel Kiplimo followed in fifth with 1:03:33

Kenyan representation remained particularly strong throughout the men's top 10. Ezra Kipketer Tanui finished sixth in 1:05:32, followed by Ethiopia's Tafere Adisu in seventh with 1:05:35. Kenya's Meshack Kipchirchir placed eighth in 1:06:01, Benard Kipkorir was ninth in 1:06:15, and compatriot Sena Ledama completed the top 10 in 1:06:21.

Gobena's triumph adds another impressive achievement to Ethiopia's growing presence on the international road-running circuit, while the performances of Kasim and Lenalepisho underlined the competitive depth of the men's field.

The 2026 edition was also significant for the event itself, having earned World Athletics Platinum Label status, placing it among the highest-rated road-running competitions internationally. The bridge provided a spectacular setting for the contest, bringing together elite athletes from different countries for a memorable day of long-distance racing. 

Beyond the podium, the results highlighted the international character of the competition, with athletes from Ethiopia, Kenya, South Africa, Morocco and Kazakhstan featuring prominently in the leading positions.

Ethiopia therefore left Hong Kong with both overall titles, while Kenya had plenty of reasons to take encouragement from its strong representation across both races.

For the organisers, the successful staging of this Platinum Label competition represents another important milestone in the development of road running in Hong Kong. For the athletes, it was an opportunity to test themselves against international opposition on a distinctive course that offered a memorable backdrop to the racing.

American sprint sensation Noah Lyles could be preparing to chase one of the most extraordinary achievements in athletics history after dropping a tantalising hint about his ambitions for the 2027 World Athletics Championships in Beijing, China.

The four-time world 200m champion has sparked excitement among athletics fans after sharing a cryptic message on social media reading “4x ? 2027”, raising speculation that he could be targeting an unprecedented four gold medals when the global championships return to the iconic Bird’s Nest Stadium.

Although Lyles has yet to confirm exactly which events he intends to contest, the possibility of a four-event campaign has become particularly intriguing following World Athletics’ announcement that the mixed 4x100m relay will make its World Championships debut in Beijing.

Such an opportunity could open the door for the American superstar to compete for gold in the men's 100m, 200m, men's 4x100m relay and the newly introduced mixed 4x100m relay.

For Lyles, Beijing could represent much more than another opportunity to add to his impressive collection of championship medals. It could be the stage where he attempts to establish himself as the most successful male athlete in World Athletics Championships history.

The 100m would undoubtedly be one of his biggest attractions. Having claimed the world title in Budapest in 2023 before completing his remarkable rise to Olympic glory at the Paris 2024 Games, Lyles knows exactly what it takes to rule the world's premier sprinting stage. However, he will be eager to reclaim the global crown after settling for bronze behind compatriots in the 2025 World Championships in Tokyo.

The 200m, meanwhile, remains his strongest territory. Lyles has established an extraordinary legacy over the half-lap distance, winning four consecutive World Championships titles in 2019, 2022, 2023 and 2025. In Tokyo, he matched Usain Bolt's remarkable achievement of four successive world 200m crowns, further strengthening his reputation as one of the greatest performers the event has ever witnessed.

His ambitions would also extend to the relays, where he has repeatedly demonstrated his value to Team USA. Lyles has already collected four World Championships gold medals in the men's 4x100m relay, including victories in 2019, 2022, 2023 and 2025. Another successful campaign in Beijing would provide an opportunity to add to that impressive record.

The introduction of the mixed 4x100m relay could make the challenge even more fascinating. With the event officially scheduled to make its World Championships debut in Beijing, the competition will offer another opportunity for the world's leading sprinters to showcase their speed on the global stage.

Beyond the possibility of four gold medals, however, there is an even bigger historical prize waiting for Lyles.

The American currently boasts eight World Athletics Championships gold medals. Winning four more in Beijing would take his career tally to 12, moving him beyond Jamaican sprint legend Usain Bolt, whose 11 world titles remain the benchmark for male athletes in the competition's history.

That would be a remarkable achievement for an athlete who has never hidden his admiration for Bolt and his desire to reach the heights established by the Jamaican legend.

Interestingly, the Bird's Nest Stadium carries its own special place in sprinting history. It was at the same venue during the 2008 Beijing Olympic Games that Bolt announced himself to the world with his breathtaking performances in the 100m, 200m and 4x100m relay. Nearly two decades later, the iconic stadium could provide the setting for another extraordinary chapter in sprinting history.

For Lyles, the challenge will be enormous. Successfully navigating four demanding events, managing the competition schedule and delivering at the highest level across individual and relay races would require exceptional preparation, consistency and teamwork.

Nothing has yet been confirmed regarding his participation in all four disciplines, but his intriguing message has certainly given athletics followers something exciting to anticipate.

Could Beijing 2027 become the championship where Noah Lyles transforms an ambitious dream into an unforgettable reality?

Four events, four potential gold medals and the possibility of surpassing one of the greatest sprinting legends of all time. The countdown to Beijing promises to be fascinating.

What began as one of the most entertaining and talked-about stories of the 2026 New York City Marathon has taken an unexpected turn, with Houston-based lawyer Andrea Sager losing her official race result after a viral video showed her smoking marijuana during the event.

The 35-year-old mother of two attracted widespread attention on November 1 when she lined up for the iconic 26.2-mile race wearing a bright pink running vest carrying a humorous personal advertisement: “Andrea, 35, Single. Great Credit. Bad Judgment.” The unusual message quickly made her one of the most recognizable personalities among the thousands of participants, generating plenty of reactions from spectators and social media users.

However, it was another moment captured on camera that eventually landed her in trouble with race organizers. A video circulating online showed Sager accepting a puff of marijuana from a spectator while running along the marathon course, turning what had initially been a lighthearted appearance into a much bigger controversy.

Following the circulation of the footage, New York Road Runners (NYRR), the organization responsible for staging the marathon, removed Sager's finishing time of 5:54 from the official results after determining that she had violated its Code of Conduct. The regulations prohibit smoking, vaping and the use of tobacco or marijuana products in the starting corrals, along the course and within the designated race areas.

Despite the disqualification, Sager was allowed to retain her physical finisher's medal, meaning she still has a memento of completing the demanding journey through New York's five boroughs, even though her official finishing result no longer stands.

Sager has since offered an explanation for her decision, revealing that she was struggling physically as the race progressed. With considerable discomfort in her legs and the marathon becoming increasingly difficult, she said she accepted the offer from a spectator in an attempt to manage the pain and make the remaining miles more bearable.

Interestingly, the controversy has not entirely dampened her enthusiasm for the experience. Rather than retreating from the attention, Sager has embraced the unexpected publicity, revealing that the viral moment has brought considerable interest on social media and dating platforms.

Her distinctive pink running vest has also become a talking point beyond the marathon, with the attention opening up potential opportunities for merchandise and brand partnerships inspired by the memorable message.

Although she initially challenged the decision, Sager has acknowledged that the organizers were enforcing their regulations and appears to be taking the outcome with a sense of humour. She has also indicated that she could return to the marathon distance in the future, suggesting that her New York experience may not be her last.

For Sager, the 2026 New York City Marathon will undoubtedly be remembered for reasons far beyond the challenge of covering 26.2 miles. She arrived at the starting line hoping to enjoy her first marathon and perhaps attract a little attention with her unusual outfit. Instead, she left with a viral story, unexpected publicity and a disqualification that has made her one of the most talked-about recreational runners from this year's event.

Her finishing time may have disappeared from the official results, but her story has certainly found a place in the conversation surrounding this year's marathon.

After all, completing a marathon is an achievement in itself, but Andrea Sager's New York experience came with a twist that few runners could have anticipated!

World mile record holder Josh Kerr has sparked an interesting conversation among runners after questioning the growing popularity of hydration vests, suggesting that many athletes may be carrying more equipment than they actually need for their everyday training sessions.

The British distance-running star shared his thoughts during a Reddit Ask Me Anything session hosted by BBC Sport on Monday, where he responded to questions from fans about training, competition, rivalries and some of the lighter aspects of his life as an elite athlete.

Among the most relatable topics was the increasing use of hydration vests, a piece of equipment that has become increasingly common among recreational runners, particularly those who head out for regular training sessions.

Kerr offered a straightforward perspective, suggesting that runners covering distances of less than 12 miles (approximately 19 kilometres) generally do not need to carry water with them. He believes that some running trends are driven more by marketing than genuine necessity, using hydration vests as an example of equipment that has perhaps become more popular than it needs to be.

He further pointed out that runners training in urban environments can usually find somewhere to purchase a drink if they need one, rather than carrying additional equipment throughout their entire run.

However, his comments were not intended as a universal rule for every athlete. Hydration requirements differ depending on individual needs, weather conditions, training intensity and the distance being covered. Runners tackling longer distances, particularly in hot conditions or on remote trails, may still benefit considerably from carrying their own fluids.

Away from the equipment debate, Kerr also addressed questions about his relationship with Norwegian distance-running superstar Jakob Ingebrigtsen. Keeping his response brief and humorous, the Briton remarked, "I wouldn't say we're buddies!" However, he acknowledged that rivalries are an important part of athletics and can help make the sport more exciting for competitors and spectators alike.

The 2024 Paris Olympic Games also featured prominently in the discussion, particularly the men's 1500m final, where Kerr secured the silver medal in a British record of 3:27.79 behind American Cole Hocker.

Despite narrowly missing out on Olympic gold, Kerr insisted that he had no regrets about how he approached the race, reflecting the confidence and competitive mentality that have helped establish him among the leading middle-distance runners in the world.

The Scottish star also offered fans a glimpse into the demanding training sessions behind his remarkable mile world record, providing insight into the preparation required to compete at the highest level. He additionally touched on the possibility of eventually moving up to the marathon, a prospect that will undoubtedly attract considerable interest given his credentials over shorter distances.

Not every question, however, was about world records, Olympic medals or gruelling workouts. In one particularly amusing moment, Kerr was asked how far he thought he could run on just a single square sausage and a can of Irn-Bru, bringing a distinctly Scottish flavour to the conversation.

The exchange offered a refreshing look at the personality behind one of Britain's biggest athletics stars, showing that even athletes operating at the very highest level have plenty of opinions about everyday running habits.

For recreational runners, Kerr's message about hydration vests is certainly worth considering, although individual circumstances should always determine what equipment is necessary. His broader point was simple: runners should understand their actual training needs rather than automatically following every new trend in the running industry.

Kenyan marathon star John Korir is preparing to chase a remarkable piece of history at the 2026 Valencia Marathon, where victory could make him the first male athlete in more than two decades to successfully defend the prestigious title.

The 30-year-old, who will celebrate his birthday just four days before the December 6 race, returns to Spain with an opportunity to achieve something that has proved exceptionally difficult in the history of the competition. Having conquered the Valencia streets last year in an outstanding 2:02:24, Korir now has his sights firmly set on becoming a two-time consecutive champion.

A successful defence would place Korir in an exclusive group of athletes who have managed to win Valencia's men's marathon twice. The race's historical records identify only three previous multiple winners: Teodoro Pérez, Eduardo Alcaína and Samuel Tangus. Tangus remains the last man to achieve consecutive victories, having triumphed in 2002 and 2003.

Korir's opportunity has become even more promising following the withdrawal of Ethiopian star Yomif Kejelcha, who was ruled out of the December 6 contest because of an injury. Kejelcha had been among the biggest attractions in the anticipated showdown. His absence removes a major challenger and leaves Korir as one of the leading favourites heading into the race.

The Kenyan's recent performances explain why expectations are so high. He has established himself among the world's most formidable marathon runners, collecting major victories in Chicago in 2024, Boston in 2025, Valencia in December 2025 and Boston again in April 2026. His latest Boston triumph was particularly impressive, as he successfully defended his crown in a spectacular course-record time of 2:01:52.

However, Korir is not returning simply to defend his title. He has much bigger ambitions, with reports indicating that he is targeting a historic sub-two-hour performance on Valencia's famously fast course. To prepare for that challenge, the Kenyan has reportedly increased his training volume to between 250 and 270 kilometres per week, demonstrating the scale of preparation behind his ambitions.

Breaking the two-hour barrier would be an extraordinary achievement, particularly on a course where the current men's record stands at 2:01:48, set by Ethiopia's Sisay Lemma in 2023. Korir already knows what it takes to deliver a major performance in Valencia, having produced a commanding victory last year.

Turning 30 just days before the competition, Korir appears to be entering an exciting period of his marathon career. His combination of experience, consistency, confidence and remarkable endurance makes him a serious contender not only for another victory but also for a possible assault on the course record.

For Korir, December 6 represents an opportunity to go beyond another major marathon victory. He could end a 23-year wait for a consecutive men's champion in Valencia, join an exclusive group of multiple winners and potentially deliver one of the fastest marathon performances ever witnessed.

The challenge is now clear: defend his crown, make history and perhaps bring the world closer to another landmark moment in marathon running.