For many people, learning to run without walk breaks is a right of passage. It shows that endurance has improved and you are able to run continuously without needing to stop.
However, intentional walk breaks during run workouts (or racing) are not a sign of weakness or failing to run. They are a purposeful tool for endurance triathletes and runners to help support long-term development and higher-quality training. Strategically inserted walking allows heart rate, breathing, and muscular tension to partially reset, enabling you to maintain better mechanics and aerobic efficiency throughout the workout or race. This means better recovery and less stress from each run workout and the ability to run faster for longer on race day.
From a physiological standpoint, walk breaks reduce excessive fatigue in the neuromuscular system and can help keep the effort aligned with its intended training zones. They also decrease cumulative impact forces on bones, tendons, and joints, which is especially valuable during the foundation phase and during higher-volume weeks. By preserving form, controlling stress, and improving overall session consistency, intentional walk breaks often allow athletes to run faster and longer, more effectively, over time. Allowing for better durability, confidence, and economy.
Within our coaching methodology, we are big proponents of including "reset" breaks while running (in training and racing). If you are resistant to walking when you run, we have a few case studies that may change your mind.
1) Our pro athlete Katie Colville put this into practice at Ironman Maryland this past weekend. She intentionally walked through almost every aid station. Not because she was giving up on running, but because this was part of her strategy. And the result? Katie ran her fastest three miles of the day from miles 23–26 and moved from 4th place into 3rd during the closing miles, finishing the marathon in 3:12, and securing the final spot on the women’s podium.
2) At the European Long Distance Triathlon Championship Challenge Almere, our pro athlete Barbora Besperát placed 2nd in 8:44. She ran a personal best marathon pace and finished the marathon in 2:54. And she walked through every aid station.
3) We recently started coaching Leah Roberts this year and we've incorporated walk breaks throughout her peak IM 70.3 WC training. Although Leah did not walk the aid stations on race day, the walk breaks in training allowed her to stay healthy while working hard to get stronger and faster. On race day she had "the run of her life" (per Leah) in 1:32 and ran her way to 10th AG(40-44) and had her fastest miles from 10-13.
4) Long-time Trimarni athlete Sara Randolph continues to get stronger and faster with age. Sara has been running some of her best-ever Ironman marathon times in her 50's, she stays injury free, consistently wins her age group and always walks the aid stations on race day.
A walk break gives you a chance to:
• Get in fluids and fuel (without gulping/feeling out of breath)
• Lower your effort/HR for a few seconds
• Reset your breathing, form and posture
• Reduce muscular fatigue
• Mentally regroup and break down the course into smaller segments.
A successful Ironman doesn't mean you have to run every single step of the marathon. The Ironman rewards athletes who do a really good job at not slowing down.
Run. Walk. Reset. Repeat.
A walk break gives you a chance to:
• Get in fluids and fuel (without gulping/feeling out of breath)
• Lower your effort/HR for a few seconds
• Reset your breathing, form and posture
• Reduce muscular fatigue
• Mentally regroup and break down the course into smaller segments.
A successful Ironman doesn't mean you have to run every single step of the marathon. The Ironman rewards athletes who do a really good job at not slowing down.
Run. Walk. Reset. Repeat.