The Run Walk method of training is a popular strategy utilized in ultra running to cover long distances while preserving energy and strength.
The Method
Without getting too complicated, it is the simple concept of running for either a specified or unspecified distance or timeframe and then walking for a period of time. You repeat this process until you have covered the prescribed distance of the race or training session. Pretty simple.
The Why
This method of training is perfect for active recovery and for building up your aerobic base. This is because running is an outstanding form of exercise that is one of the most functional activities you can participate in when it comes to transferable fitness, and because you can easily manipulate the intensity of training using this method.
I am a huge proponent of running (if you are healthy enough and not currently injured) due to its functionality and versatility when it comes to developing your aerobic capacity. Sure, low-impact forms of cardio like cycling, rowing, swimming, mountain biking, etc. are all solid options when it comes to improving aerobic capacity, however, running improves your cardio performance faster than most other modes.
Another reason I prefer running is that in a worst-case scenario, you will most likely be required to maneuver over the ground using your legs and not a piece of equipment.
Importance of Aerobic Base Fitness
I am like most people when I state that I dislike Long Slow Distance (LSD) training because these sessions can be very boring, however, the significance that LSD plays in optimal performance cannot be overlooked or understated.
I am a firm believer in this type of training as I have experienced firsthand how LSD work has helped me on the battlefield when I was operational.
The more robust your aerobic engine (aerobic base-level fitness) the faster you recover from stress and the more work you can do at varying intensity levels. If you truly want to maximize the effectiveness of lactate threshold/tempo training (speed endurance or 2, 3, and 4-mile timed runs, etc.), speed training, and work capacity development, LSD or aerobic base training isn't an option...it's a necessity!
If you do not have an adequate aerobic base level of fitness established prior to being introduced to more intense cardio training, plateaus (halted progress) and injury await you in the near future.
If you want to make consistent gains in your aerobic and anaerobic capacity, a periodized approach is the only way to do this effectively.
There are no shortcuts here. I learned this fact the hard way during my special operations career when I fell for the quick fix of 10-20 min workouts at high intensities to satiate my desire to train hard.
A steady diet of high-intensity interval training and metabolic conditioning sessions (METCONs) led to a degraded aerobic energy system and a loss of work capacity over time. Adrenal fatigue and illness were also negative side effects of too many high-intensity efforts and ineffective programming.
Now, let us get back to the Walk Run method and how to effectively employ it for performance.
The How
The Walk Run method is for active recovery and building up the aerobic energy system with the purpose of improving your aerobic base. Effectively implement this method by keeping your running efforts very easy @ roughly an intensity level of 4-5 out of 10 with 10 being the most intense.
After your running interval, walk for a bit and then pick up the pace again into a jog or very easy run. Repeat this protocol for 30 minutes, an hour, two hours, etc. for as long as you desire in accordance with your performance goals and objectives.
During your running intervals/efforts, use either a heart rate monitor (keep your HR under 130 beats per minute) or nasal breathing (if you lack access to an HR monitor) to ensure that your pace is kept easy and in zone 1 or at max a Zone 2 for optimal results. You want to keep the overall intensity low!
Run Walk is not only an outstanding tool for keeping training intensity in check and upping your run volume safely but also helps to break up the monotony of the longer and slower endurance sessions necessary for building an aerobic base effectively.
Your Run Walk sessions also provide a solid opportunity to focus on running mechanics and form. Check out the examples provided below and begin this training strategy today to level up your cardio gains.
Example Training Sessions
Example # 1 - Run to Walk Ratio 2:1
(1) 10-20 ROUNDS OF:
-Run 2:00 @ Intensity Level 4-5 out of 10
-Walk 1:00 for recovery
Example # 2 - Run to Walk Ratio 1:2
(1) 10-20 ROUNDS OF:
-Run 1:00 @ Intensity Level 4-5 out of 10
-Walk 2:00 for recovery
Example # 3 - Unstructured Run Walk Intervals
(1) Perform ROUNDS for 60-120 minutes of:
-Run unspecified distance/time @ Intensity Level 4-5 out of 10
-Walk an unspecified distance or time
NOTE:
These intervals are unspecified according to how you are feeling on that particular day.
Give Run Walk a go as a powerful tool in your training arsenal for improving your aerobic base fitness.
You will know if you have utilized this technique effectively if you feel reinvigorated after your training session.
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