The Run/Walk Strategy

“You have to be able to walk before you can run”, so the saying goes…. well, it’s pretty true. 

Perhaps you have aspirations to start running this year, but are struggling to get beyond a couple of minutes. And therefore the thought of ever running a 5km or 10km is not even comprehendible. 

That is ok… we have all been there. Whether you are returning from injury or picking up the sport for the first time, you are not alone. 

So once we have loosened the grip on comparison syndrome, fear, or feeling overwhelmed we are probably ready to build some fitness through a run/walk strategy.

A run/walk is something that we actively encourage beginner runners or those returning from injury to do at Ladies Run Club. There is no fixation on pace or distance covered. Instead, we can flip the script to “time on feet”.

In terms of a session it might look something like:

Run: 60 seconds

Walk: 60 seconds

Repeat x 10

That is 20 minutes of activity! While you might not feel like you “need” the walk after the first 60 seconds of running, doing so will allow your heart rate to decrease, meaning you will feel almost fresh again for the next running block. 

If you do not have a watch, you can simply use landmarks. E.g. lampposts. Run to one, walk to the next, repeat.

At Ladies Run Club, the majority of our sessions occur on a circle/loop route, so you will never be left behind. Furthermore, your coach will be there in person to help guide your through an appropriate run/walk strategy based on your starting point and progress. You will be surprised after just a couple of weeks of consistency how much easier and longer those running segments become!

Ladies Run Club wants to help you get better at life through running. Send us a DM at if_ladiesrunclub to get involved. 

Our full schedule can be found here.