It's ok to walk. Just know when to start running again.

There are just some times when you need to walk during a run.

We all do it, there’s nothing wrong with it.  But all of us, especially novice runners, are at risk of walking ‘too far’, diminishing the effectiveness of our workout.  Once we start walking, it’s rather easy to lapse into a state of slack and continue walking long after we’re actually able to pick up the pace we’d previously been managing.

To help with this, I’ve developed a simplistic, but effective, technique to help mitigate this phenomenon.  I count my exhales.  I allow myself either 20 or 30 exhales while walking, depending on how extreme my exertion level was when I stopped running, and then start running again.  It gives a specific end-point to the rest period, one you can prepare for mentally as you approach that 20th exhale, and prevents needlessly long breaks during your run.  It’s surprisingly effective.

Of course, you’re the best judge of your own needs.  Perhaps 20 exhales is not enough on most occasions.   Perhaps it’s too much.  And no system should replace common sense; if you’re injured or if continued running would present any sort of health risk — stop running!  But I think you’ll find it’s a simple way of keeping you honest out there while still allowing you a chance to bring your breathing and heart rate back to something sane when you need it.

Let me know if you have your own method or how this one works for you.