How to Master the Run/Walk Method: Training Principles for Consistent Success

Whether you want to boost your health, run your first race, or set a new PR, the run/walk method makes those goals accessible for everyone of all fitness backgrounds and levels. But finding run/walk success goes well beyond determining your Magic Mile paces, tracking your intervals, and finishing your goal race.By following some key training principles, you can make your run/walk regimen a fundamental part of your everyday routine. Runner’s World’s How to Master the Run/Walk Method program walks you through the essential guidance you need to stick with your training, stay healthy, and enjoy each step of your run/walk journey.What You’ll LearnIn Runner’s World’s How to Master the Run/Walk Method: Training Principles for Consistent Success, we’ll teach you:How to stay consistent with your run/walk workoutsRecovery strategies to prioritize during trainingThe importance of strength training for a sustainable run/walk routineTips for building a fueling strategy that supports your trainingWatch Video“Using the run/walk method has enabled me to run for 20 years and to complete marathons like New York, Chicago. Without run/walk, I probably wouldn’t have even tried to do it.” — Cheryl Munn, run/walkerGo DeeperAs you continue with your run/walk routine and watch your training progress, keep the following training principles in mind for long-term run/walk success:1. Consistency Is KeyPractice makes perfect, right? Training on a regular basis—even when you’re not working toward a goal race—will help you reach your fitness aims and maintain your run/walk progress.Now, that doesn’t mean you need to be in race training mode year round. Use one of Runner’s World’s maintenance plans to structure your off-season workouts and sustain your motivation. You can also use our four-week run/walk maintenance plan, which keeps your body prepped before heading into your next training cycle.2. Prioritize RecoveryAll of our run/walk training plans have a weekly rest day for a reason. The time you spend off your feet is when progress happens, allowing your body to soak up all of the hard work you’ve put in. Build in recovery time after your hard workouts and long runs, and also set aside a few minutes each day for recovery methods like stretching or foam rolling.And don’t forget to catch those z’s! Sleep is one of—if not the—most important recovery tools you can use to your advantage for muscle and tissue repair, improved immune function, and injury prevention, among other benefits.3. Don’t Forget to Strength TrainWhile it’s important to stay consistent with your running mileage, it’s also important to strength train. We recommend adding strength training into your routine one to three times a week to support stronger muscles, protect your joints, add force behind your stride, and become more resilient.Aim for more strength workouts earlier in your training block. As your mileage and workout intensity increases throughout your plan, you can reduce your strength workout frequency.Not sure where to begin with strength workouts? Use our Guide to Strength Training and Race-Ready Strength program to get started with your routine.4. Dial in Your NutritionA smart nutrition strategy keeps you running strong, and is an especially important consideration as you start running longer distances like half marathons and marathons. As you increase your activity, your body needs more calories to support that movement.To build your runner’s diet, prioritize whole foods, along with grains, fruits, vegetables, and lean proteins in your diet. Make sure to hydrate, both throughout your day and during your workouts, with water and electrolytes to replenish fluids.Before long runs, eat enough carbohydrates, and get a good mix of carbs and protein into your system afterward. For runs longer than 60 minutes, bring fuel with you, like gels, gummies, electrolytes, and sports drinks.For more on how to properly fuel your training and racing, dig into the Runner’s World Guide to Nutrition and Fueling, which includes tips from industry experts on hydration, midrun fueling, race day nutrition, and so much more.5. Find Your CommunityRunning is often seen as a solo sport—but it doesn’t have to be. Find a run club, virtual run/walk group, or a training partner to stay consistent with your training and have fun while doing so. Having other run/walkers supporting you helps you stay accountable, find meaning in your miles, and unlock even more enjoyment.“The fact of the matter is running is a lot more fun when you’re doing it with other people,” says experienced run/walker Cheryl Munn. “I don’t think that I would’ve kept at it if I hadn’t joined a local running group.”Ashley is Editor of Content Hype at Hearst’s Enthusiast & Wellness Group. She is a former collegiate runner at UNC Asheville where she studied mass communication. Ashley loves all things running; she has raced two marathons, plus has covered some of the sport’s top events in her career, including the Paris Olympics, U.S. Olympic Trials and multiple World Marathon Majors.