Today’s post explores the value of integrating a structured WALK PHASE into your training and racing performance.
Meaning, would you finish your running event faster, and in better condition, if your split <a href="http://balancehealthprograms.com.au/wp-content/uploads/people-304364_640.png"><img class="alignright wp-image-2462 size-medium" src="http://balancehealthprograms.com.au/wp-content/uploads/people-304364_640-300x150.png" alt="people-304364_640" width="300" height="150" /></a>your pace with an interval of walking and running – from the very start.

&nbsp;
<blockquote>&nbsp;

<span style="color: #993366;"><strong>Would your net time be faster? Would you recover faster? Would your potential of injury be lower? Could it serve as the perfect bridge towards a personal best?</strong></span></blockquote>
&nbsp;
<h5><span style="color: #008080;"><em><strong>What is it?</strong></em></span></h5>
The run/walk method is nothing more than breaking up your training sessions or race with an appropriate ratio of walking &amp; running.
<blockquote><span style="color: #008080;"><strong> We're mainly talking about the relative cost of impact perceived by YOU.</strong></span></blockquote>
<strong>1) RUNNING</strong> – both feet are off the surface at one point in the running cycle of movement.
<strong>2) WALKING</strong> – one foot is always in contact with the surface.

&nbsp;
<blockquote><span style="color: #993366;"><strong>NOTE – Walking refers to a brisk relative pace – pretty much has fast as you can maintain a walk. It is NOT a dawdle.</strong></span>

<span style="color: #993366;"><strong>Running refers to as fast as YOU can hold for the split peroid – eg 9 mins.</strong></span></blockquote>
Like anything, it needs to be practiced.
<h5><em><span style="color: #993366;"><strong>Who will it benefit?</strong></span></em></h5>
Let’s say to date you complete 10kms in over 60mins, 21km in over 1.50, a marathon in <a href="http://balancehealthprograms.com.au/wp-content/uploads/finin.jpg"><img class="alignright wp-image-2459 size-full" src="http://balancehealthprograms.com.au/wp-content/uploads/finin.jpg" alt="finin" width="276" height="183" /></a>over 4.00hrs, or you’re running with pre-trashed legs off the bike (21km &gt; 1.40, 42km &gt; 3.45), I believe a ratio of eg 9 minutes run/ 1 min walk – from the very start –you’ll finishing faster than if you were to attempt to run the entire way.

&nbsp;
<blockquote><strong>It’s benefits for introducing a new or returning (under-conditioned) runner to the action are undisputed.</strong></blockquote>
&nbsp;
<h5><span style="color: #993366;"><em><strong>So what are the proposed benefits?</strong></em></span></h5>
Based on 15 years of road-tested experience, and, a stackresearch clearly defining positive results, here’s my take on walk/run prescription – for what it’s worth.
<blockquote><span style="color: #993366;"><strong>Ultimately its designed to avoid reaching that point where your brain says – slow, stop, GIVE UP! Your legs are trashed, you can no longer maintain this pace.</strong></span></blockquote>
Let’s face it, in 9/10 occasions, the reason we slow, stop or give up in an endurance weight bearing event, is a direct result of functional breakdown. Meaning, our feet, ankles, shins, knees, back, calves, or quads scream – YOU’RE DONE.
It is rare your reason for slowing or stopping is you’re; 1) out of breath, 2) out of fluid, or 3) out of calories.
<h5><span style="color: #008080;"><em><strong> Benefits of run/walk;</strong></em></span></h5>
• Resets accumulated muscular fatigue (neuro-muscular response)– free’s up that acculating dead leg feeling.
• Allows for breathing rates to settle, stabilise, and re-establish a more comfortable feeling.<a href="http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk.jpg"><img class="alignright wp-image-2461 size-medium" src="http://balancehealthprograms.com.au/wp-content/uploads/CGI_Human_Walk-300x141.jpg" alt="CGI_Human_Walk" width="300" height="141" /></a>
• Lowers the heart rate momentarily – this offers “feel good” emotions – “Ahhh I feel better now”
• Lowers body temperature ever slightly – again allowing a short “feel good” reset.
• Offers the mental benefit of knowing you have a short rest phase to look forward to. Your brain will appreciate this short structured rest reset.
• Momentarily offers a reduction of inflammatory build up – both in joints, muscles and blood.
• Allows consumption of water and food, and importantly, offers a short window of improved absorption – particularly given your tummy shuts down to 20% capacity when you’re on the go – and out there for while.
<strong><em><span style="color: #993366;">What’s your ideal ratio?</span></em></strong>
As the City to Surf is just around the corner, I’ve added a table based on a 14km race.
THIS IS AN EXAMPLE – if you feel you could manage/run the event in anything faster than say 70 minutes, then run the entire way. But, FYI, if you consider you may be out there any longer consider my recommended splits.
<h3><strong><a href="http://balancehealthprograms.com.au/wp-content/uploads/RUN.WALK-RATIO.pdf">RUN.WALK RATIO</a></strong></h3>
&nbsp;
<blockquote><span style="color: #993366;"><strong>Run phase</strong> – this means push yourself – pretty much as fast as YOU can hold for eg 4mins.</span>
<span style="color: #993366;"> <strong>Walk phase</strong> – walk briskly and relax your shoulders. </span></blockquote>
&nbsp;

Walking through aid stations is always worth considering.
<h5><span style="color: #993366;"><em><strong>What you need</strong></em></span></h5>
• All you need is watch – preferably a stop watch.
• These days most stops watches offer a pre-programmed split ratio with an alerting <a href="http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v.gif"><img class="alignright wp-image-2460" src="http://balancehealthprograms.com.au/wp-content/uploads/run_by_navio_tantra-d3ecn4v-300x300.gif" alt="run_by_navio_tantra-d3ecn4v" width="217" height="217" /></a>alarm.
• You must start the ratio from the start – it’s too late once you’re trashed!
<h5><strong>Case Study</strong></h5>
I personally used the run/walk method in the Hawaiian Ironman triathlon.
I used a 9min run/ 1min brisk walk for a 3.25 marathon. Of most benefit was the “ever brief’ drop in body temperature – as it was a heavy 40’ C.
<h5><strong>Challenges</strong></h5>
Ego!
Must be practiced and tested in training.
Perhaps worth trialling in training.
BP