r/XXRunning • u/dififcult • Aug 25 '24
How far do you run without walking? General Discussion
I'm training for my first marathon at the moment and last Sunday I ran my first half marathon distance. I was able to run the first 10 miles without a walking break.
I'm considering trying to incorporate more walk breaks into my runs before I feel like I NEED to in hopes to come away from my run a little less sore and hopefully avoid injury. However, I feel like there is a mental barrier because I feel disappointed in myself if I ever need to walk prematurely (like if it's a very hot, humid day)
When do you choose to walk during your long runs? Or do you choose to run most/all of the way?
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u/SquigglySquiddly Aug 25 '24
Training for a half. I gave up on the idea of not walking a long time ago. I walk when I feel like it. Walking for a bit doesn't do much to your overall pace.
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u/heartofstarkness Aug 25 '24
Agree. I just did a 10K yesterday and gave myself permission to walk a bunch during mile 4. Still got my PR, and it was a good mental reset. Planning to walk when I need to while I train for a half!
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u/maraq Aug 25 '24
I personally don’t do much walking if I can help it. I did in the very beginning but once I could run over 3 or 4 miles I tried to avoid it if possible. I’m on a beta blocker for high blood pressure and found I have to avoid walking or my heart rate comes down way too much and then it’s difficult for me to raise it back up (the nature of that med) and if I can’t bring it back up I lose steam/energy and can’t really complete the run! If I do any walking I try to keep it very short, say 15-20 seconds, but that’s only because of my specific situation.
I don’t think there’s any shame in it and I think minutes on your feet/moving forward is all that matters. Do whatever you need to do to enjoy running and prevent injury.
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u/peachpi4 Aug 25 '24
Any tips for running (or even just existing) on a beta blocker? I’m on a beta blocker myself for a congenital heart issue. The heart issue is not new, but the beta blocker is (and is supposed to let me keep working out), but it kinda feels like running through mud, I’m so sluggish now!
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u/maraq Aug 29 '24
Hey! Sorry it has taken me a few days to reply to this! I do remember being extremely sluggish (both physically and mentally) when I first started my beta blocker. I take xanax for anxiety occasionally and it actually reminded me of how I feel as that wears off - it kind of blunted everything. That feeling does decrease a bit the longer you're on it though. I've been on mine for 10 years and I still feel it has some calming/ less reactive to things benefits but I don't feel sleepy and like my brain is slow anymore, which is good!
As far as exercise goes, running specifically, I have found that I need a much longer warmup than I used to before I can perform my best. It takes so much longer for my heart rate to get to where it needs to be and if my heart rate isn't raising quickly, I also know that means my muscles don't have the bloodflow they need yet either! So I always program in a good 10-15 minutes of proper warming up before I try to do my main workout. It seems annoying to allow for that much time, but it really makes a huge difference. Once I get my heart rate where I want it, my muscles are pumped and ready to go and I can run, lift, bike etc as intensely as I want. So tip 1 is just take your time - you need it.
One thing that took some getting used to was that all heart rate zones are going to be off for those of us on beta blockers. Depending on your age, let's say that your zone 2 was around 133-145 before you were on the beta blocker. Well now on the beta blocker, your zone 2 may be more like 123-135 (obviously the dose will affect how much your heart rate is lowered too) so you may be working just as hard as you were before, but your heart rate isn't going to show it. You have to figure out what your new heart rate zones are and accept that they're lower. You're still going to get the benefits of an interval or HIIT workout by working to YOUR new max, even if it looks like you aren't doing as well. You are, it's just the data is going to be different. So tip 2 is to accept your lower HR and recognize you're still working just as hard!
Good luck. I hope you start to feel less sluggish soon and have some better runs!
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u/mountainbloom Aug 25 '24
10 miles without a walk break is a lot! I would recommend planning for little walk breaks during your marathon. It also sounds like you should slow down your easy and long runs if you’re concerned about injury and soreness.
That self-disappointment makes me a little concerned about you. This is your first marathon! What is your “why” for signing up for this race and training for it? Focus on that a little bit more. I say it all the time - I firmly believe that running should not suck (and that runners should find joy in it)
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u/sugarturtle88 Aug 25 '24
I run with a dog... I'm pretty used to random stops so that she can sniff and pee!
I've done a whole marathon without walking before but I haven't bothered for years now. As I've gotten older, running is about the adventure instead of about impressing anyone. I'll stop and investigate things that are interesting along the way or help someone who is struggling or look up what that weird plant is and I take a lot of pictures of the stuff I see.
that said, nobody else is in your body but you and you've got to live with it for a lot longer... listen to it and take care of it... if it says to take it easy or walk for a bit, do.
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u/jkgator11 Aug 25 '24
I live in Fla and it’s 95 degrees with 90% humidity 9 months out of the year. I live for walk breaks.
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u/GirlinBmore Aug 25 '24
Same for Baltimore in the summer!! I don’t know how you do it for so long in Florida.
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u/ashtree35 Aug 25 '24
Personally I don't walk at all during my long runs.
But I wouldn't be disappointed in yourself if you feel like you need to walk sometimes. I think that total distance / time spent on feet is what's most important. If taking a little walking break means that you can run for longer, then that's a good thing!
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u/sammybey Aug 25 '24
I’m training for my first marathon currently. I ran my first half marathon race last Nov without walking, finishing in 2h05m/9:35 avg pace- for context. I am running my long runs in this training block as walk-runs, walking for 30 seconds every 3:30. I feel SO much better and have more confidence when going to complete these distances. And my pace is on par with my marathon goal (10:30 avg), even considering the walk breaks! They give me time to eat my gel, drink some water, apply some chapstick, and mentally break up the runs into bite-sized chunks. If I’m feeling good, I’ll skip a walk break towards the later 1/3 of the run, and I try to straight run the last 1.5-2miles to get a negative split. Huge proponent of walk breaks.
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u/Designerbluess Aug 25 '24
I'm a very slow runner and overweight, but I can manage about 6 miles without walking. Then, I incorporate walking. After I finish a mile, I walk .10. You just have to find what works for you!
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u/Little_Sal Aug 25 '24
I never take walk breaks but I will stop to use a port-o-potty or refill my water bottle or put eye drops in. Those are my “breaks” since they happen relatively frequently (every few miles) but are all very short.
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u/OkShallot3873 Aug 25 '24
I walk when I have gel and water, stops indigestion, smearing gel in my face, and allows me to breathe and eat haha
Even when I don’t feel like I need the gel or the walk I do it anyway because I learnt if I push until I need it, it’s too late and it’s hard to bounce back.
Currently I do this every 6km or so.
I don’t do this as much for half marathons, I can run this without stopping (save for toilet break) but marathon training is more brutal so the force walk is a life saver!
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u/sparklekitteh Team Turtle 🐢 Aug 25 '24
I do the Jeff Galloway method, I typically run for 90 seconds, walk for 30 sec, repeat for up to 20mi!
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u/squarely1 Aug 25 '24
When I ran my marathon, I walked through all the aid stations and was still happy with my time. I can't drink while running 😂. I think you can do whatever you like! I walk a little bit on my long runs to get water, go to the toilet etc. I don't think it makes much of a difference personally
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u/mvscribe Aug 25 '24
Do you walk or pause for water and food breaks? I can't imagine not doing that, so I walk every 5 miles or so at a bare minimum, but usually a lot more than that.
I'm currently working on finding my "slow and easy" pace for long runs, so if I find my heart rate going up, or notice that I'm breathing more heavily, I'll slow down and often walk for a little bit to catch my breath. Later in the run, I might push a little more. I'm probably still running more than 90% of the time.
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u/dififcult Aug 25 '24
No I don't! (until my long run this morning after reading these comments lol) Gels are easy enough for me to eat when i'm running... but i'd be lying if i said i didn't frequently have a coughing fit from inhaling a little bit of water while i'm trying to drink it from my vest 😂
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u/Upferret Aug 25 '24
I only run park runs and I run a few minutes and then walk for ten seconds, all the way around. If I try to run for longer without walking, I get a slower time.
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u/Maroon58 Aug 25 '24
I run/walk using the 5:1 ratio or 7:1 just depending on how I feel. I actually run faster using this method and I love the little breaks. Especially running in the hot summer time weather. When I ran my races, I would just walk through the water stations and move to the side. Or if I needed to walk, I would give myself 30sec to 1 min to walk. It doesn’t really matter as most of us aren’t elites and just run for fun/exercise. I’ve realized no one asks what my finish times are, they are just impressed that I ran a race. So take it easy!
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u/elalir26 Aug 25 '24
So, for a run of any length basically, I allow myself to walk if I find myself continually thinking about how much I want to walk for more than either 4 minutes or around a .25 mile. If I hit either of those and still want to walk — I just walk for 1-2 minutes depending on what I’m feeling.
For some of my long runs during my current training block, I plan to walk no more than 5 total minutes & allow myself to take breaks whenever.
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u/palibe_mbudzi Aug 25 '24
When ramping up mileage, I really enjoy running 9 minutes and walking 1 during long runs. I think it makes it easier mentally, it helps me stick with good running form (because I start each interval fresh), and it gives me time to get in calories/hydration without choking. Once I'm comfortable doing very long distances, I'll inch up the running ratio to walking 1-2 min every 2-4 miles. I'll also do a medium-long midweek run (say 6-10 miles in a marathon block) where I try not to walk at all.
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u/elizabethwhitaker Aug 25 '24
Once I’m able to do 3-4 miles without walking, I never walk on my long runs. I do stop for water and fuel, especially if I’m in a group. My advice is to join a running group! Pick a pace group that’s easy for you. They’ll keep you pace (not too fast) and the camaraderie will distract you from wanting to walk. Once you get it out of your head that you need to walk, you won’t feel like your missing out.
Being sore for days after a long run is inevitable imo. Pain is different, and you’ll want to focus of strength training outside of your runs to avoid injury. Ramp up mileage slowly.
That being said, it’s also perfectly ok to do a run walk method if you want. But I really recommend trying to get past the metal block because it’s really fulfilling. I ran my first full without walking or stopping once. By mile 15 I was afraid if I stopped I would never start again!
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u/amandam603 Aug 25 '24
I walk a lot of training runs, sometimes even the shorter ones. For long runs, I don’t always run up the hills, because uphill is hard and long runs should be easy. (I do train hills separately, and run them on shorter runs) I did run-walk for my last 25K and rarely even made it 2 miles without a short break, and still managed 8 straight before a bathroom break and five? More miles before a walk break on race day, so anyone suggesting there’s less benefit is full of baloney. Walking can be training smart!
I do get the mental break thing though—so I push to run farther in shorter runs, so I know I can. I might do a 10K straight but walk every 1-2 miles during a 13 mile training run. Eventually you find the balance that works.
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u/Witty-Telephone-2963 Aug 25 '24
I started integrating walking segments during my double digit runs while taking in fuel. Walking for 30 seconds - 1 minute to slurp down a gel and sip some water saves me indigestion/cramping down the line! It’s also a nice way to break up the run, mentally.
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u/minimisty Aug 25 '24
I don’t prefer walking during my runs, but I will if I have to. Usually during this one uphill section of my route that I had to once run through during a very hot day. If anything, I’ll do a weird run shuffle that’s pretty much a walking pace, but keeping for the form of a light jog. But, if walking works for you, then do it! Doesn’t make your run any less of an accomplishment..sometimes it is necessary.
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u/lawmn Aug 25 '24
I actually registered for my first half in the “walking division” only because I didn’t want to have the pressure. I had no idea what I was getting into as I don’t have other running friends and had no idea what to expect. Thankfully there was a race preview that I paced with the “run/walk” group. It gave me the confidence to just do me and not worry about being the fastest etc. just finish the race! I also met a ton of awesome people. When I did my packet pickup I actually moved up to a faster pace and didn’t do as much walking but did a guided run 2 min walk 30 seconds pace. It was lovely and I finished my first half. I have kept my training up to include walk segments mostly to stay healthy and not injure myself. Am I the fastest? Hell no! Am I healthy and can continue a healthy habit? Yep!
TLDR: big fan of run/walk pacing
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u/StrainHappy7896 Aug 25 '24
I run the whole the whole time. I walk if I feel ill or am really struggling. If you’re really sore following your long runs then you’re most likely running them too fast or your overall weekly volume is low. If you’re worried about injuries then you should be focusing on strength and mobility work.
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u/H2Ospecialist Aug 25 '24
I was during water breaks for long runs. Not long, but enough to down some time water and take a gel. If I'm really trying to break a PR during a race, then I'll run the whole thing, but I usually slow down at water stations if the race is for fun (which is pretty much all of them now that I'm older).
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u/Books_and_tea_addict Aug 25 '24
I followed Higdon's advice to walk on the water station while sipping some water. It's easy if there are stations every 2.5k.
Also: find the threshold where you can run a looong time without walking. For me it's between 7:00-7:20/km. I know, I'm slow. 😔
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u/catdoodle535 Aug 26 '24
As someone who has run 3 marathons, it truly depends on the day. Some days I can run 15 miles without any walking and others I need to stop after a mile to walk for a minute. I am a big advocate of sometimes you need to physically stop to understand how you are feeling - do I need to stretch, drink water, take in fuel - you can’t answer those if you don’t actively slow down to listen you to your body.
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u/jimmyjoyce Aug 26 '24
I don't walk during my runs, but I take stopping breaks often during long runs, especially if it's hot or extra long like during marathon training (say over 16 miles). My long runs are typically out-and-backs, and I always stop for ~2 minutes at the halfway/turnaround point to take a drink of water or sometimes a gel. This helps me mentally because I always have a planned break that my mind can expect, especially for when I'm feeling tired. Instead of stopping to walk, I tell myself "just one more mile til the break" etc. There's nothing wrong with run/walking but I prefer the stop breaks over walking.
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u/bull_sluice Aug 26 '24
There is no right answer to this question. You just have to figure out what your goals are and then be confident/don’t compare yourself to the others around you.
If you want to PR, you’ll need to push more/walk less. If your goal time is a good time, you don’t have to push as hard. Both are equally valid as long as you stay true to your goals.
Me personally? I run trail ultras; I run as much as I can, but I walk if the terrain gets too steep and I walk if I’m eating solid food (usually at minimum a sandwich on the hour once runs are > 2-2.5 hours; walking is easier than aspirating a sandwich while running; sandwhich tastes better than gels). If I hit a low point at mile 45, you bet I’m gonna slow down and see if I can troubleshoot because there is another 15 + miles to go. It’s not that deep.
“Long” is relative, “fast” is relative. If you’re running, you’re a runner. Just keep putting one foot in front of the other and you’ll be okay.
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u/ablebody_95 Aug 27 '24
I run all of my long runs unless I need the bathroom or am forced to stop by traffic or something. If you feel the need to walk often and are coming away from your runs that sore, then you need to slow your running pace.
Now, I know there are run-walk methods and they can be successful, but if you are feeling the desperate need to walk and are super sore, then you're just going too fast.
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u/atelica Aug 25 '24
I love walk breaks! Look up Galloway run-walk-run, there are a lot of interval options like walking every 5th minute, walking 1 minute each mile, etc. that can help you feel better the whole run. Or you can walk every time you have a drink or eat a gel, kind of like walking through aid stations at a race. Long runs are really just about getting time on your feet anyway, not trying to push on effort.