If you’re new to running, you’ve probably asked yourself (or Googled), “Is it OK to walk when I run?” The answer is a resounding YES – and not only is it OK, but it’s also a smart way to build your running endurance!
For many beginner runners, there’s an unspoken pressure to run without stopping. But walking doesn’t mean you’re failing – it means you’re training smarter. So let’s debunk the myth that “real runners don’t walk!”
The proof: Every couch to 5K plan includes walking
If you’re still not convinced that walking during a run is normal, look at the Couch to 5K (C25K) program. This beginner-friendly plan, designed to take total beginners from walking to running a 5K, starts with run-walk intervals.
Why? Because walking is a key part of building endurance and preventing injury. The structured walk-run approach used in C25K has helped millions of people worldwide become runners. If walking wasn’t a valid part of running, the program wouldn’t exist!
So if you’re using walk breaks, you’re not doing anything wrong—you’re following the same strategy used by countless new runners. That’s all the proof you need!
The power of the walk-run method
Walking while running is a legitimate and effective training strategy, especially if you’re just starting out. Jeff Galloway, a former Olympian and coach, popularised the Run-Walk-Run method (also known aa “Jeffing”) , which helps new runners increase endurance, reduce injury risk, and make running more enjoyable.
Here’s why the walk-run approach works:
Builds endurance gradually: Walking breaks allow your body to recover, so you can run longer distances over time.
Prevents injuries: Running non-stop from day one can lead to shin splints, knee pain, and other injuries. Walking helps you ease in.
Makes running less intimidating: Instead of pushing too hard and feeling exhausted, walk breaks give you a mental and physical reset.
Boosts confidence: Every step, whether running or walking, is progress. The key is consistency, not speed!
Your common beginner running questions (answered!)
1. Does walking mean I’m not a “real” runner?
Absolutely not! Running is not defined by whether you take walk breaks. A runner is someone who runs- end of. Even experienced marathoners use walking intervals in training and races. Your journey is your own, and how you get there is up to you.
2. How often should I take walk breaks?
It depends on your fitness level and goals. If you’re just starting, try the 30:30 method (run 30 seconds, walk 30 seconds) or 1:1 ratio (run one minute, walk one minute). As you gain strength, you can increase running time while keeping short walk breaks.
3. Will I ever be able to run without walking?
Yes! If that’s your goal, you’ll naturally build up to running longer stretches as your stamina improves. But if you enjoy walk breaks and they help you feel strong, there’s no rule saying you have to give them up.
4. What should I do if I feel out of breath while running?
Slow down and focus on your breathing. Many beginners start too fast, which leads to exhaustion. Use the “talk test” – if you can’t speak in short sentences, you’re going too hard. Walk if you need to, and aim for deep, controlled breaths.
5. Is there a best way to breathe while running?
Try belly breathing instead of shallow chest breathing. Inhale through your nose and exhale through your mouth in a rhythmic pattern, such as inhale for three steps, exhale for two steps. Walking breaks help regulate breathing, so don’t be afraid to use them!
6. What if people judge me for walking?
Here’s the thing: no one is judging you. Most runners are focused on their own workout and are likely to admire your determination. And if anyone does judge? That says more about them than it does about you. You are out there, doing something amazing for yourself – that’s what matters.
Why walking is an act of strength, not weakness
Walking is not “giving up.” It’s listening to your body, training smart, and allowing yourself to grow as a runner. Think of it this way: when you stop to take a sip of water or catch your breath, you’re giving yourself the energy to keep going longer.
Running should feel empowering, not punishing. Whether you run for one minute or ten before walking, you’re still making progress. Every step counts.
Tips for making Run-Walk training work for you
Start with intervals that feel comfortable: Try 30-second run/30-second walk or 1-minute run/1-minute walk. Gradually increase as you feel stronger.
Keep your pace easy: You’re not sprinting! Aim for a comfortable effort where you can still talk.
Use an app or watch to time your intervals: Apps like Runna (use code RWR2 for a free trial) and interval timers help keep track of run/walk cycles.
Celebrate every milestone: Whether it’s running for two minutes straight or completing your first 5K, every achievement is worth celebrating!
Ignore the pressure to “just run”: You’re building a foundation for long-term running success. Do what works for you.
So the next time you ask yourself, “Is it OK to walk when I run?” remind yourself of this: walking is not stopping. Walking is part of your progress.
For more beginner running tips and advice, check out my Beginner’s Series ✨
Ready to start running?
If you’re new to running and want structured plans Runna can help. (Use code RWR2 for a free trial) Whatever method you choose, remember – you’ve got this! 🚀✨
