Foolproof Recipe for Race Success: The Walk-Run Method

Whether you’re a seasoned runner or just beginning, the walk-run method holds the potential to get you the Finish Line in a quicker, more comfortable fashion. We enlisted the help of, the Official Magazine of the Rock ‘n’ Roll Marathon Series, to shine a spotlight on Don’t Shun the Run-Walk Method.

When used correctly, it’s an effective training tool to help aid in recovery from tough workouts and injury, as well as building overall fitness.

There’s no rule that says you have to run the entire time to call yourself a runner, so don’t shun the walk-run method, or at least don’t knock it ’til you try it! The walk-run method is also a great tool to remember during race weekend, as the Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL offers some of the best views of the city, but with a little climb.

Explore the benefits of this popular method used across the nation to shake up your current routine or jump start those plans you’ve been putting off.


Most beginner runners struggle to run between one to three miles at a time. Their actual time spent running is between 15-30 minutes per workout. Research shows that aerobic development peaks between 30-90 minutes of exercise, therefore, using the walk-run method allows beginners to increase their time spent running in the early stages of their training, overall lending to faster aerobic development.

Training with the walk-run method gives new runners time to recover their breathing and give their muscles a rest, an important note that reduces the likelihood of injury as they’re not stressing the body’s structural system beyond its current capabilities.

Walk-Run-Method Rock 'n' Roll Raleigh Half Marathon


Many veteran runners simply refuse to acknowledge the value in the walk-run method and it’s application to their training. When correctly incorporated, it can be a smart way to boost recovery from long runs and prevent injury.

The biggest advantage of this method comes in handy for particularly stubborn runners. Rather than listening to their body and taking time to treat pains, no matter how small or big, many runners push past the pain during race weekend in pursuit of fast finish times.

Using the walk-run method is a necessary tool if you’re injury prone or nursing an ache, pain or bigger ailment.

Walk-Run-Method Rock 'n' Roll Raleigh Half Marathon


Using the walk-run doesn’t have to be complicated. It can be as easy as running one mile, then resting one minute for beginners, or running four minutes and walking one minute as you build up aerobic endurance to handle longer distances. The run-walk ratio intervals depend on your personal fitness level, but serves to help give your body time to recover as you condition your body, as well as preventing injury.

Walk-Run-Method Rock 'n' Roll Raleigh Half Marathon


These are just three of the six walk-run benefits covered in the’s Don’t Shun the Run-Walk Method article. Head over to their website to enjoy the full article.

The walk-run method is a perfect training tool to aid you through the rolling hills of Raleigh, North Carolina during race weekend. The Rock ‘n’ Roll Raleigh Half Marathon presented by WRAL offers some of the best Finish Line views with a little climb, so remember this method when you’re facing an incline along the way.

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