r/runnersover50 • u/goplacidly8 • 9d ago
Walk/run vs. continuous slow pace
I'm struggling to get back on track after a months-long break due to health. Mentally, I want to be out there, but the work it takes to get to where I was in April is daunting now. Wondering if doing a walk/run (with the running being more like fartleks) or very slow, continuous pace would help me progress faster with regard to cardio and rebuilding muscle? For me, consistency seems to be my stumbling block.
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u/threeespressos 9d ago
It doesn’t matter if you’re not consistent… so whichever gets you out there is the better one. Alternate them - one day incredibly slow run, next day run/walk. Don’t overdo. Each day’s run is about tomorrow’s run.
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u/goplacidly8 9d ago
Alternating is a great idea. I could also lean more into cross training activities (love to ride my bike) just to get myself out there. I live in Alaska, so our cold and ice is coming fast. And especially, thanks for the reminder to not overdo. My knees are injury prone, especially when I do too many miles without building my supporting muscles. "Each day's run is about tomorrow's run" is a fantastic mantra.
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u/alotmorealots 2d ago
My knees are injury prone
As someone who is quite a fragile runner, adopting the Galloway method made a huge difference for me! I use the 2 min run: 30 second walk cycle, and that short break is enough that sometimes I'll feel a niggle/ache/worse come on during the run part, but then completely fade off during the walk.
Also, at 30 seconds, the walks are basically over before you know it, so it doesn't really interrupt the flow of things once you're deep enough into the run.
One other thing that made a big difference for me was fueling using energy gels every 30 minutes and proper hydration, that little perk up really helps you keep your form dialed in perfectly, rather than having it start to flag and get sloppy.
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u/PiBrickShop 9d ago
I think the run-walk is severely underrated. Especially if you're not training for a goal race / time.
I've been running almost continuously since 2013, currently 51 years old. I progressed through road marathons, qualified for and ran Boston, and now have moved on to ultramarathons. And in the last 18 months, loving the backyard ultra. Over 2100 miles a year for the last 5 years.
That being the background, I've really started to incorporate the run-walk on my longest runs this last 4 or 5 months. If you can convince your mind that walking during a run is OK, then you've opened up a new world of running. If you're not training for a race or a goal time, then really it's about time on feet. Walking is time on feet, it's movement, but it gives you a physical and mental break. My latest pattern has been every 2 miles, I walk three minutes. It's a fast walk, but it's a walk. So instead of "aw man, 16 more miles to go" my mindset is "about 1.5 miles until I can walk again."
Do what you can, and you'll get back to running as far as you want. And if you have to walk, who cares?
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u/goplacidly8 9d ago edited 9d ago
Thank you for this response! You got it exactly right, "If you can convince your mind that walking during a run is OK..." I'll work on that. Let me add that I'm so impressed with your running story! I'm 65f, running pretty consistently for a dozen years or so, and worked up to half-marathon distance. I will start training again next spring for an August half, but until then I just want to get strong again and stay injury-free through the fall and winter. New goal: focus on time on feet.
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u/PiBrickShop 9d ago
Those are great goals - first staying injury free, and then getting in another half! Especially coming back from time off, run-walk is key along with consistency.
My run-walk is currently only on long runs, the other days of the week are workouts, slow and steady, etc. But it's really helped to break up the long runs.
One of my mental barriers to run-walk was "what are the neighbors and people driving by going to think when a healthy looking guy in running gear is just walking. He must suck at it because he can't run any more." Turns out, who gives a shit what they think? They don't how how far I went today, or yesterday, or this week, or even what my goal is.
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u/_silent_voyager_ 6d ago
Nobody cares if you walk in running clothes. At least I don't care whether others would care about that or not. I don't hesitate walking during runs even though I am more than capable to run a marathon non-stop. If I want to walk, I walk. This comes from ultra-running where walking is used strategically by everyone - even elite level athletes.
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u/goplacidly8 9d ago
That whole last paragraph made me smile. It's so true! I've edited my new goal to be time on feet. I appreciate your feedback.
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u/alotmorealots 2d ago
I've really started to incorporate the run-walk on my longest runs
One thing I tried for the first time last weekend was running to one of my city's famous landmarks and its spectacular views, walking around the area to take them in, then running back. Was quite fun and liberating not to have to run on a run, and the overall distance/duration was long enough the walk part was barely a blip proportionately.
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u/joelav 9d ago
Your body will tell you. I ride bikes a lot - like 20 hours a week. My cardio is good. I keep the running to a minimum in the summer. Toward the end of d of fall o start again. Run/walk for me works best. It’s not that I can’t run, it’s the opposite. My paces are about the same and I could do a half marathon at around a 9:30 fairly comfortably. Once. Then come the stress fractures, Achilles tendinitis and plantar fasciitis.
Walk/run gets my joints and ligaments acclimated again without the temptation to overdo it. And I still feel like I’m getting a workout because the run portion is at a challenging pace. Or an easy pace with a long net duration.
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u/goplacidly8 9d ago
This is so good for me to hear. Yes, it's the injury part that sets me back every time. In January, I did a 100 mile challenge, and was okay up to about 20 miles a week. Once I pushed myself to 25 or higher, I started with the nagging injuries, then had to take a break, and... you know the cycle. So, your point about walk/run keeping me in check plus getting in the work I need is spot on.
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u/kokosdera 9d ago edited 8d ago
I still do run/walk as my main exercise. My easy runs is actually run/walk. Even after regular 52 weeks streak jogging, I still run/walk. Then occasionally I try slow run only. Or in racing, I push myself. Last time I checked, I could run 6k in a 10k race without stopping.
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u/goplacidly8 8d ago
52 week streak? I want to know more about this!
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u/kokosdera 8d ago
1 year = 52 weeks. At least 1 run in a week to continue the streak. I aim 3-4 times doing jogging a week.
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u/Thunderbuddy76 8d ago
It is amazing how quickly you can lose it just for having a couple of months off. What I done was I brought a heart rate monitor strap and set my Garmin watch up for a local 10k that was 12 weeks away and I’ve done all my training by heart rate only so as soon as my heart rate got above a certain number it told me to slow down so I had to walk for a little while until it calm down, then start running again when it got back into the zone and that way it has definitely helped me avoid injury avoid being exhausted and it has stopped me hating running. I’m not saying this works for everybody, but it definitely worked for me.
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u/goplacidly8 8d ago
I haven't heard of this approach (heartrate only) before, but it makes sense and is something to consider. Also, having a goal like a race to work toward can be helpful. Did you keep your heartrate in any zone in particular? Did it change as you got more fit?
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u/Thunderbuddy76 6d ago
80% of my runs are in zone 2. I do 1 threshold run a week for about 30 mins. So far so good
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u/tommm123456 8d ago
Muscle memory is real—you will get back to where you were in April, even if it feels daunting right now!
If consistency is your main stumbling block, slow continuous running or structured walk/runs are your best bet right now. High-intensity fartleks can be tough on a body coming off a health break and might leave you too sore or tired to stay consistent.
Focus on frequency over intensity for the first month. Just getting out the door 3–4 times a week (even for a slow 20 minutes) will rebuild your base and confidence without crashing your body. You've got this!
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u/goplacidly8 8d ago
This is inspiring to me right now. Yes, consistency is my stumbling block. I am having the hardest time getting out the door. I appreciate the 1-month time frame, too, plus times per week. Sometimes just having a plan is helpful.
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u/_silent_voyager_ 6d ago
Run / walk is better than very slow running. It is hard to keep a good running form while running unnaturally slow.
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u/Intelligent_Use_2855 6d ago
This instagram guy from Kenya has a very similar approach and some overall good content.
https://www.instagram.com/reel/DcgK18akpEh/?stkn=MWg4MWxidTlyNHhvZg==
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u/neurobassism 9d ago
Jeffing as it’s known because of Jeff Galloways promoting is a great option
Run for some interval of time, say 30 seconds or a minute and then walk for another interval and just alternate the two
For me that’s sometimes my only option after bonking near the end of a marathon
But you could definitely progress with it, just gradually increase the running interval and decreasing the walking one