Dose anyone use a specific run/walk method in the run leg of a triathlon? I talked to a guy who told me of a 3 min run/ 1 min walk method. He said that some athletes run leg times are better if they use this method as opposed to running the entire leg. Also, would this be considered “non becoming”:of a triathlete?
My rule was walk aid stations. That way I knew I was taking in the nutrition and a hard limit was set so I could not convince myself a minute had not passed yet.
I only walk through aid stations.
If you have to resort to a run/walk method then you need more run training.
The guy I talked to said he read it in a book written by a famous triathlete.
Can’t remember the dudes name.
Walking in a running race means that something has gone wrong. If you are planning to walk in a running race, you aren’t ready for it.
Walking in a running race means that something has gone wrong. If you are planning to walk in a running race, you aren’t ready for it.
If you are “planning to race” it that is.If you are out there for a fun day doing what turns you on then by all means moonwalk the hell out of it if while juggling three chihuahuas if you you want.
Or do a shorter race.
It is called the Galloway method. http://www.jeffgalloway.com/
I am not an expert on it but …
It is said to have a few benefits:
Reduced injuriesAbility to run father by resting along the way rather than running till you have to walkSome claim they are faster doing a run walk than running the entire distance because the time they lose walking they make up with a better run pace.People doing the Galloway method will have a ratio like 3/1 10/1 etc. I think it is minutes running followed by minutes walking. I believe some people who are just starting the path to fitness start with more walking than running.
I am coming back from a minor injury (and I’m slow anyway) so I’ve been doing a distance based run / walk where I walk .05 every .5 miles. I feel like the recovery helps me keep my form from getting sloppy, and the sloppier my form the more likely I am to renew my injury.
I only walk through aid stations.
If you have to resort to a run/walk method then you need more run training.
If someone takes strategic walk breaks and beats you to the finish line, who gets bragging rights?
Many people now use run/walk as a deliberate strategy and have had success with it.
Walking in a running race means that something has gone wrong. If you are planning to walk in a running race, you aren’t ready for it.
Obviously you have never done some of the 100 mile trail races I’ve done.
I have found that when really tired, short running periods work best, something like run to the count of fifty, walk twenty-five. It is important not to slack off while walking. If you are a fast walker then you can often walk as fast as other people are pretending to run.
Run walking is a proven strategy. Works quite well. Only really needed of you are in peril or simply not trained for the distance/endurance needed to complete your day. I like to suggest a 4:1 method. That way every time an athlete sees a 5 or a 9 as the last number on the watch (minutes) they know they should be walking. I did this at my first IM. It drove me nuts for the first 20 miles because I would run by someone who was runnning slightly slower, only to have them pass me during my walk break. Funny thing happened though around mile 20, those people stopped passing me and I never saw them again, while I kept going, finishing before every one of them.
Yep. I’ve never done an ultra but I can totally see how conservation of energy would be a useful strategy in those circumstances, especially on trails where running might be only slightly faster but at a much higher cost.
Ultra-running is a whole other animal. Those who do not walk the steep stuff are freaks of nature!
If you are out there for a fun day doing what turns you on then by all means moonwalk the hell out of it if while juggling three chihuahuas if you you want. -----
Hahaha that made my day. Invoice for a new keyboard is en route sir.
The Galloway method is the one you want.
For other people reading this, it should be noted, that his book actually gives time breakdowns for people with 6:00min/mile pace Marathon goals. While at the wider end of things the ratio gets quite walk heavy, at the sharper end of the competitive paces, there isn’t a lot of walking.
I’ve used a slightly modified version of it for half-marathon distance races that I was training through and was happy with the results at the ~1:30-1:35 is mark. Set pace based on finish time to include the walk break, and go for it. I found that running 1km, walking 15 seconds, gave a very nice cycling of muscle groups, and I finished much fresher than I did when I would run them straight through.
When I was coming back from ACL surgery, the Galloway method was a huge aid in getting me running again. I’d start out at the track, jog a lap, walk a lap, jog a lap, walk a lap; later it was jog 2 laps, walk a lap, etc.
It was very useful in the long transition that had started with me unable to walk and ended with me fully healthy again. So, in that sense, I’m a big fan.
But it’s limited. At a certain point, for any distance 50k or shorter, you’re going to get your fastest times by doing as much running as you can and as little walking.
i have done some trail races that had ridiculously steep parts that i will walk. there, you really don’t get much more speed for what certainly feels like an exponential increase in energy output. but my approach there is to try to smooth things out: don’t run too hard, don’t walk too easy.
Interesting mix of elitist/purist views and pragmatism re goal achievement -
I am adopting this plan to discipline my pacing, reduce succeptibility to injury (super vet age grouper) and ensure i meet my race goals. Using a 9 min to 30 sec ratio producing an avg time of 8.20 for 19 miles to date - will take that for the marathon leg…never been able to moon walk though…kids tell me i am top of the class for embarrassing Dad dancing though lol…thats going to be my finish line celebration!
People have had success doing all kinds of dumb things, like racing on gatorskins, or non disc wheels =)
Not that walking through aid stations to make sure you eat and drink enough is necessarily bad.
But aside from that kind of walking, pacing science would suggest you jog slower the whole time rather than run walk generally. That advice would break down if you are jogging so slowly that walking isn’t really any slower, as is the case for many many people during an ironman ‘run’.
I only walk through aid stations.
If you have to resort to a run/walk method then you need more run training.
If someone takes strategic walk breaks and beats you to the finish line, who gets bragging rights?
Many people now use run/walk as a deliberate strategy and have had success with it.
Did that several times in my first half marathon in Austin. I was using my wife as a pacer… we would start up a hill and I would drop to a walk but she kept running. When she started to pull away from me near the crest of the hill I knew it was time to run again.
People have had success doing all kinds of dumb things, like racing on gatorskins, or non disc wheels =)
Not that walking through aid stations to make sure you eat and drink enough is necessarily bad.
But aside from that kind of walking, pacing science would suggest you jog slower the whole time rather than run walk generally. That advice would break down if you are jogging so slowly that walking isn’t really any slower, as is the case for many many people during an ironman ‘run’.
Is the pacing science institute right next to the Ponds Institute? 
Most of the even pace advice comes with the caveat that you are able to run the entire race, and fueling concerns are considered. For a 1/2IM or longer , lots of people just aren’t able to run through aid sattions and aren’t able to run the entire race. This applies at every level, Plenty of IM Kona Pros have walked a bit during their wins.
Most long tris have aid stations so close that you can run 15minutes max to get to the next one. If you aren’t close to 3:30 marathon pace I’d suggest walking every aid station at a minimum and you may want to consider a between aid station walk.
Its hard to do 3min on 1 min off or similar pattern because you really want to walk the aid stations to allow food intake.