Embracing Run-Walk Strategies for Marathon Success
5 Weeks to go till my Boston Qualifier Marathon!
Preparing for a marathon requires both physical and mental stamina. As I gear up for my Boston Qualifier marathon, I've found myself reflecting on my training experiences, particularly a recent 18-mile run. Let me share some insights on the run-walk strategy I'm planning to use for the upcoming marathon, which might also be beneficial for you.
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Long Run Surprise
Last week, I embarked on a relatively routine 18-mile route. To my surprise, midway through the run, my legs felt unusually sore. I hadn't altered my training routine significantly in the preceding days, so the soreness was unexpected and somewhat unsettling. Could it be my Statin? Who knows, hadn’t felt this before.
Despite maintaining a steady pace and heart rate, the stiffness in my legs was undeniable. This prompted me to incorporate walk breaks—a decision that, ultimately, proved beneficial. A short, 20-second walk was enough to rejuvenate me, enabling me to resume running at my intended pace without affecting my overall time too negatively.
Integrating Run-Walk in my Marathon Strategy
This experience spurred me to consider the run-walk approach as part of my marathon strategy. Having completed this particular race more than 20 times, I’m no stranger to its demanding, hilly terrain. Over the years, I've occasionally found myself needing to walk part of the more challenging hills during the race. For the upcoming marathon, I’m intentionally planning to integrate walk breaks, particularly on key hilly sections around miles 10, 12, and 22. These strategic pauses aim to conserve energy and ensure I finish strong, with a firm eye on meeting my Boston qualification time.
Walk With Purpose
For those unfamiliar with this method, run-walking is akin to power hiking used by ultra-runners. It's a blend of running and purposeful walking designed to maintain efficiency during intense segments, like uphill climbs. My plan involves watching my heart rate, and walking for about 20 seconds once it exceeds my target. This allows my heart rate to drop before I resume running.
Find Your Recovery Time
Anyone interested in incorporating run-walk should experiment with different ratios during training runs. It's crucial to figure out the ideal duration of walking that allows you to recover enough to maintain your target pace once you resume running. Try different walk breaks, such as 10, 20, or 30 seconds or even a minute or more. Every runner’s optimum ratio varies based on individual recovery rates and fitness levels.
Don’t Be Embarrassed
In earlier years, walking during a marathon would have been unthinkable, and even embarrassing for me. However, with more runners adopting diverse strategies, including walking breaks, there's no shame in it. Many, like me, use this strategy to achieve personal records or qualifying times, even if it means incorporating brief walks. Ultimately, it's about finding what works best to achieve your goals.
Looking Ahead
I’ll continue to focus on my training runs, targeting a 14-mile run next, with a 20-miler the following week. Stay tuned for my post-marathon report, where I’ll share if this strategy helped me secure a coveted Boston Qualifier time. In the meantime, I encourage everyone to get out there, enjoy their runs, and possibly experiment with a run-walk strategy in your training. See you next week!