Training for a marathon is no small feat. Whether you're a seasoned runner or new to the sport, the path to the finish line is filled with long runs, speed work, and plenty of dedication. One question that often comes up for runners of all levels is: "Can I walk during marathon training?" The short answer is, yes! In fact, incorporating walking into your marathon training can be a smart strategy.
Why Walking Can Help You
Contrary to popular belief, walking isn’t a sign of failure in marathon training. On the contrary, it can serve as an effective tool to improve endurance, prevent injury, and boost overall performance. Here's how:
1. Builds Endurance Gradually
Marathon training is all about increasing your stamina over time. For beginner runners especially, alternating between walking and running during long runs can help build endurance without overwhelming your body. The goal is to keep moving forward, and sometimes walking allows you to cover more miles than running alone.
2. Reduces Injury Risk
One of the greatest risks during marathon training is overtraining, which can lead to injuries like shin splints, plantar fasciitis, and runner’s knee. Walking gives your muscles, tendons, and joints a break from the repetitive impact of running. By including walking intervals, you can reduce the risk of injury and stay consistent with your training.
3. Allows for Active Recovery
On days when your body is sore or you’re feeling fatigued, walking can be used as an active recovery strategy. Rather than skipping a workout, a brisk walk helps keep your body moving without the intensity of running. This approach improves circulation, promotes muscle recovery, and keeps you mentally on track with your training schedule.
4. Improves Mental Toughness
Marathon training is as much a mental challenge as it is a physical one. When you incorporate walking breaks, you learn how to manage fatigue and keep going when the going gets tough. It can be empowering to know that walking isn’t just allowed, but it’s part of your strategy for success.
How to Incorporate Walking into Marathon Training
If you’re new to the idea of walking during marathon training, you might be wondering how to structure it. Here are a few ways to use walking as a training tool:
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Run/Walk Intervals: This method, popularized by running coach Jeff Galloway, involves running for a set time or distance, followed by a brief walking interval. For example, you might run for 5 minutes and walk for 1 minute. This helps build endurance while managing fatigue.
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Walk During Long Runs: Long runs are the cornerstone of marathon training. Instead of pushing through them with only running, take walking breaks every few miles. This can keep your energy up for the full duration of the run.
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Walk on Recovery Days: Use walking on easy recovery days instead of complete rest. A slow, steady walk helps you stay active while promoting muscle recovery.
When to Cut Back on Walking
While walking is a great training tool, there’s a time to start reducing those walk breaks—especially as race day approaches. In the final 6-8 weeks of your training, aim to gradually minimize walking intervals, focusing more on continuous running to build mental and physical toughness for the marathon.
Final Thoughts
At Run the Day Apparel, we believe that every runner’s journey is unique, and walking during marathon training is a valid and effective strategy. Whether you're a beginner or a seasoned runner, walking can help you stay injury-free, boost endurance, and keep your training sustainable. Don’t be afraid to walk—embrace it as part of your path to the finish line.
