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. 

British middle-distance star Keely Hodgkinson is proving that the impact of an Olympic champion extends far beyond the medals she wins, as her remarkable achievements continue to inspire young girls to believe in their own sporting dreams.

A heartwarming image of a young British girl recreating Hodgkinson’s iconic champion pose, dressed in a replica of her racing kit and proudly draped in the Union Jack, has captured the beautiful connection between sporting heroes and the next generation of athletes. It is a powerful reminder that what begins as admiration for a champion can eventually become the inspiration to follow in her footsteps.

Hodgkinson secured her place among Britain's greatest middle-distance runners at the Paris 2024 Olympic Games, where she won the women's 800 metres gold medal in 1:56.72. The victory marked the culmination of years of determination and perseverance, bringing Olympic glory to a career that had already seen her claim silver at the Tokyo 2020 Olympics and the 2022 World Athletics Championships.

Her triumph in Paris was more than a personal milestone. It was a moment that allowed countless young athletes to see what was possible through dedication, confidence and a willingness to pursue ambitious goals.

For Hodgkinson, the power of inspiration is something she understands personally. As a nine-year-old girl, she watched Dame Jessica Ennis-Hill win heptathlon gold at the London 2012 Olympic Games. That unforgettable performance helped spark her own interest in athletics, setting her on a journey that would eventually lead her to the top of the Olympic podium.

Now, more than a decade later, Hodgkinson has become the very kind of sporting role model who can ignite that same ambition in another young athlete.

The young fan's recreation of her Olympic hero is a touching reflection of how sporting success can influence children long before they take their first competitive steps on the track. Wearing a champion's colours, adopting her winning pose and celebrating her achievements may seem like simple gestures, but they represent something much bigger: the beginning of a dream.

Hodgkinson has also developed a distinctive identity beyond her performances, with her confident race-day style, Union Jack-inspired details and unapologetic personality making her a recognisable figure in British athletics. For many young fans, she represents a modern champion who combines world-class ability with individuality and self-belief.

Her story also highlights the importance of visibility in sport. When young girls see women achieving extraordinary things on the world's biggest stages, they are given tangible examples of what determination and ambition can accomplish. Champions such as Hodgkinson help make athletics more accessible and exciting, encouraging the next generation to lace up their trainers, join a club and discover their own potential.

Of course, not every young admirer will become an Olympic medallist, but the influence of a sporting hero can extend well beyond competition. The confidence to try something new, the discipline to work towards a goal and the courage to keep going after disappointment are lessons that can shape a lifetime.

For Hodgkinson, her legacy will ultimately be measured by more than the gold medals she wins or the records she may break. It will also be reflected in the young athletes who find the courage to chase their ambitions because they watched her succeed.

Just as Ennis-Hill's triumph at London 2012 helped inspire a young Hodgkinson, the British 800m champion is now passing that inspiration forward, showing a new generation that today's dreams can become tomorrow's achievements.

Somewhere among the young fans proudly recreating her winning pose could be a future British champion, an Olympic medallist or even the next athlete to redefine the limits of the 800 metres.

Today, she may be a little girl looking up to her hero. Tomorrow, she could be the champion inspiring millions of others.

At 67, Canadian runner Pete Benson is preparing to take on one of the most extraordinary endurance challenges in marathon running: completing seven marathons across seven continents in just seven days while raising money for a cause that reaches far beyond the finish line.

Hailing from Grand Manan, New Brunswick, Benson is set to participate in the Great World Race, an ambitious event that combines the physical demands of marathon running with a demanding journey around the globe. The challenge will require him to complete seven full marathons, each covering 42.195 kilometres, while travelling between continents on a tightly scheduled itinerary.

The challenge is scheduled to begin on November 15, 2026, with pre-event activities expected to start around November 12. Benson's adventure will begin in Antarctica, where the icy terrain and harsh conditions will provide a formidable introduction to the week ahead.

The opening marathon is scheduled for Wolf's Fang in Antarctica, where Benson will face the unfamiliar and potentially unforgiving conditions of the frozen landscape. Reflecting on the prospect of running through the ice and snow, he admitted that the experience is intimidating.

"That's pretty, pretty scary in itself," he said. "Through the ice and snow."

From Antarctica, Benson will travel to Cape Town, South Africa, for his second marathon on November 16. The journey will then continue to Perth, Australia, on November 17, followed by Singapore on November 18. On November 19, he is scheduled to race in the Algarve, Portugal, before heading to Cartagena, Colombia, on November 20. The challenge will conclude in Miami, United States, on November 21.

The demanding itinerary will leave little time for conventional recovery. After each marathon, Benson will need to travel to the next destination, navigate changing time zones and prepare for another 42.195 kilometres. Managing fatigue, nutrition, hydration and sleep will be essential as he attempts to complete the seven races within a single week.

Benson described the unusual routine that awaits him, highlighting the relentless cycle of running and travelling that defines the challenge.

"We run the race, get back on the bus, back on the plane, head to the next one and away we go around the world," Benson said. "That plane becomes our hotel and restaurant for the week, pretty much."

Beyond the physical demands, Benson recognises that taking part in such an ambitious international adventure comes at a considerable financial cost. He describes running as a personal investment, one that has provided him with valuable experiences and opportunities to discover more about himself.

"It's certainly a want, not a need," he said. "Some people go on river cruises and other things that they spend their money on and I spend my money on running and I've learned a lot from it."

Despite the expense, Benson believes the experience is worth the investment.

"So I think the investment is worth it, but it is extravagant," he said.

However, his motivation extends beyond personal achievement. Benson is also using the challenge to raise money for a nonprofit organisation that funds clean-water projects in countries around the world. The fundraising initiative is voluntary and is not a requirement for participating in the event.

By connecting his running adventure to a cause with a tangible impact on communities, Benson hopes to give every kilometre a greater purpose. His effort demonstrates how an individual sporting challenge can also become an opportunity to support work that improves lives.

"I'm happy that there's a purpose behind every mile that I run," he said.

That purpose adds another dimension to Benson's ambitious undertaking. While the seven marathons will test his physical strength, mental resilience and ability to recover between races, his fundraising mission will allow him to contribute to efforts aimed at improving access to clean water around the world.

As November 15 approaches, Benson is preparing for a demanding week that will take him from the ice and snow of Antarctica to the streets of Miami, with five other destinations in between. Each marathon will bring a new test, requiring careful preparation, determination and the ability to keep moving forward despite accumulating fatigue.

At 67, Benson is setting out to complete an extraordinary endurance challenge while supporting a cause beyond himself. Seven marathons, seven continents and seven days will test his limits, but his journey will carry a purpose that extends far beyond the finish line.

Kenyan twins Caroline and Purity Gitonga delivered outstanding performances at the 2026 Valencia Half Marathon in Spain, with both athletes setting new personal bests in a memorable display of endurance, determination, and sibling excellence.

Caroline led the way, clocking an impressive 1:04:59 to finish sixth in the women's race. The performance marked a significant breakthrough for the talented Kenyan, who improved her previous personal best of 1:06:26 by 1 minute and 27 seconds, underlining her continued progress among the world's leading half-marathon runners.

Her twin sister, Purity, was equally impressive, crossing the finish line in 1:05:56 to secure 11th place. She shaved 1 minute and 35 seconds off her previous personal best of 1:07:31, completing a remarkable day for the sisters as they both reached new milestones in their athletic careers.

Their performances highlighted the strength of Kenya's distance-running tradition while showcasing the individual talent and shared determination that have made the Gitonga twins athletes to watch. Competing on one of the world's fastest half-marathon courses, Caroline and Purity demonstrated their ability to translate hard training into significant improvements on the international stage.

Having a twin sister who understands the demands of elite athletics can provide a unique source of motivation. From the discipline required during training to the challenges of competing against the world's best, the sisters share a journey that extends beyond the finish line. Their latest achievements in Valencia offer another inspiring example of how ambition, perseverance, and mutual encouragement can drive athletes toward new heights.

For Caroline, finishing sixth in 1:04:59 represents another important step in her development, while Purity's 1:05:56 performance confirms her own impressive progress. Although they finished several places apart, their achievements tell the same powerful story: two athletes pushing their limits and continuing to improve against a highly competitive international field.

Valencia once again provided a stage for exceptional distance-running performances, and the Gitonga twins made the most of the opportunity. Their personal bests are not only a testament to their hard work but also an encouraging sign of what they could accomplish as they continue to gain experience and pursue even greater ambitions.

Two sisters, two personal bests, and one unforgettable day on the roads of Valencia. Caroline and Purity Gitonga have given Kenyan athletics another reason to celebrate, and their latest performances will undoubtedly strengthen interest in what the talented twins can achieve in the seasons ahead.

Australian endurance athlete Mick Marshall has achieved an extraordinary milestone at the 2026 Marine Corps Marathon in Washington, D.C., setting a world record for the fastest marathon completed on crutches after crossing the finish line in an incredible 5:35:50.

Representing Altra as an elite athlete, Marshall demonstrated remarkable determination and perseverance throughout the 26.2-mile (42.195-kilometre) race, turning one of the world's most celebrated marathon events into a stage for an inspiring display of human resilience.

Completing a marathon is a demanding physical challenge for any athlete, requiring months of preparation, mental strength and the ability to push through fatigue. Covering the same distance on crutches presents a different set of challenges, placing considerable demands on the upper body, coordination and endurance. Marshall's achievement highlights the dedication required to overcome obstacles and pursue goals that many might consider beyond reach.

The Marine Corps Marathon, renowned for its patriotic atmosphere, enthusiastic spectators and scenic course through the nation's capital, provided a memorable setting for the record-breaking performance. As thousands of runners pursued their own finish-line goals, Marshall carved out a special place in the event's history with his remarkable effort.

Beyond the record itself, Marshall's achievement carries a message that resonates far beyond the running community. Every movement toward the finish line required determination, patience and an unwavering commitment to the challenge before him. His performance is a reminder that greatness is not measured solely by how quickly someone reaches a destination, but also by the courage it takes to pursue a goal despite the difficulties along the way. For aspiring athletes and anyone facing personal challenges, his accomplishment offers a powerful lesson in perseverance, self-belief and the importance of refusing to give up when the journey becomes difficult.

His performance also serves as a reminder that marathon running is about far more than finishing times and podium positions. It is a test of courage, commitment and the willingness to redefine personal limits. Marshall's accomplishment demonstrates that the spirit of distance running extends beyond conventional expectations, inspiring athletes and spectators alike to reconsider what is possible through determination and hard work.

Marshall's remarkable run also reinforces the inclusive spirit of distance running, where the finish line belongs to everyone willing to take on the challenge. Whether competing for a championship, chasing a personal best or simply striving to complete the distance, every runner has a story worth celebrating. By setting a world record on crutches at one of America's prominent marathon events, Marshall has added an unforgettable chapter to that story, encouraging others to look beyond perceived limitations and pursue their ambitions with renewed confidence.

For Marshall, the 5:35:50 finish represents more than a time on the clock. It marks an extraordinary personal achievement and a moment that celebrates perseverance, resilience and the determination to keep moving forward. His performance has brought renewed attention to the remarkable possibilities within endurance sport and the many different ways athletes can challenge expectations.

Marshall's achievement at the Marine Corps Marathon stands as a powerful testament to the human spirit, demonstrating that success is not always about having the easiest path, but about finding the strength to keep going. His 5:35:50 performance is a reminder that the finish line can represent much more than the completion of a race: it can symbolise courage, possibility and the extraordinary things people can accomplish when they refuse to give up.

The 23rd edition of the Standard Chartered Nairobi Marathon delivered a spectacular celebration of endurance, determination and competitive excellence on Sunday, October 25, 2026, as Abraham Kiptum and Mercy Kandie Rotich claimed the men's and women's 42km titles in a memorable showcase of Kenyan road-running talent.

With thousands of runners taking to Nairobi's Southern Bypass, the full marathon provided a compelling test of physical strength, tactical discipline and mental resilience. For the elite athletes at the front, every kilometre presented an opportunity to gain an advantage, while the demanding distance required unwavering concentration from the starting gun to the finish line at Uhuru Gardens.

In the men's race, Kiptum produced an impressive performance to secure victory in 2:10:35, narrowly missing the course record by just 23 seconds. The 37-year-old Kenyan demonstrated his experience and endurance throughout the contest, ultimately establishing himself as the strongest performer over the 42.195-kilometre distance.

Kiptum's victory was particularly significant given his recent return to competitive marathon running. The athlete from Kapsabet had continued rebuilding his career and arrived in Nairobi following victory at the CRDB International Marathon in Dar es Salaam, Tanzania, in August. His latest triumph provided another encouraging chapter in his return to the forefront of distance running.

The men's contest produced an exceptionally close battle for the remaining podium positions. Fellow Kenyan Amos Kipkemoi Cheruiyot finished second in 2:10:37, just two seconds behind the champion, while Mark Kibiwott secured third place in 2:11:05.

Dismas Kiplimo finished fourth in 2:11:15, followed by Henry Kiprono Togom, who completed the top five in 2:11:55. The depth of the leading performances underlined the quality of competition on a morning when the front-runners pushed each other towards impressive finishing times.

Kiptum's performance also highlighted the importance of consistency and preparation in marathon running. Having invested months in training, the experienced Kenyan delivered when it mattered most, navigating the course with the composure required to emerge victorious against a competitive field.

The women's 42km race was equally captivating, with Mercy Kandie Rotich claiming the championship in 2:31:25 after a determined performance over the challenging distance.

Rotich demonstrated resilience and composure as the race unfolded, maintaining her challenge through the later stages before securing the victory. Her performance earned her a place among the latest champions of one of Kenya's prominent annual road-running events.

The battle for the women's title was decided by the narrowest of margins. Peris Jerono finished second in 2:31:27, only two seconds behind Rotich, while Ruth Wakabu completed the podium in 2:31:36. The three leading women finished within just 11 seconds of one another, providing a dramatic conclusion to the contest.

Shyline Jepkorir placed fourth in 2:34:55, while Dorothy Kipkilach finished fifth in 2:36:38, rounding out the leading performers in the women's division.

The narrow margins between the leading athletes reflected the unpredictable nature of marathon racing, where pacing, endurance and the ability to respond under pressure can determine the outcome after more than 42 kilometres of competition.

Beyond the podium battles, the full marathon represented a celebration of the determination that defines long-distance running. Every athlete who took on the distance faced the challenge of managing energy, overcoming fatigue and maintaining the mental strength necessary to reach the finish line.

The Southern Bypass provided the setting for these performances, with the runners navigating the Nairobi course before completing their challenge at Uhuru Gardens. The event brought together elite competitors and recreational athletes, united by the ambition to test their limits over the classic marathon distance.

The 2026 edition once again demonstrated the enduring appeal of road racing in Kenya, a country internationally recognised for producing exceptional distance runners. It also offered a platform for athletes to pursue personal ambitions, compete for prestigious honours and showcase the depth of talent within Kenyan athletics.

For Kiptum and Rotich, however, the day belonged to the pursuit of victory. Their respective performances secured them the coveted men's and women's marathon crowns, while the fiercely contested podium finishes ensured that the 42km races delivered the drama and excitement expected of a major road-running championship.

As the 23rd Standard Chartered Nairobi Marathon concluded, the achievements of the two champions stood out as the defining moments of the full-marathon competition, celebrating not only speed and endurance but also the preparation, perseverance and competitive spirit required to conquer 42.195 kilometres.