If walking is your go-to way to stay active, you’re not alone—it’s one of the simplest, most accessible and sustainable forms of aerobic exercise. But if you’ve ever seen a jogger cruise past and thought about dialling things up, the run-walk method could be worth a try.
At its core, the run-walk method is just what it sounds like: short intervals of running blended into your walking routine. It challenges your heart and lungs without losing the comfort and ease of a brisk stroll. If you’re curious about starting to run or simply want to shake up your walks, the run-walk method adapts to your pace and leaves plenty of room for progress.
What is the run-walk method?
The run-walk method was popularised by Olympian and coach Jeff Galloway in the late 1970s as a way to help new runners avoid injury and burnout.
The approach is straightforward: alternate between running and walking for set intervals of time or distance within one workout. “The key is that the walking intervals are planned breaks, not just taken when you feel completely exhausted,” explains certified personal trainer Kelly Workman.
“This structured approach can help you cover longer distances with less fatigue, better form and reduced injury risk, which is especially important for female athletes over 50,” adds Olympic medallist Michellie Jones.
Whether you’re aiming to build endurance, increase your heart rate or simply refresh your routine, the run-walk method can be a stepping stone—or the destination itself.
What are the benefits of the run-walk method?
Galloway’s original goal in creating his training program was to help non-runners enjoy the sport without wearing themselves out or risking injury. “Running is a high-impact activity,” says Workman. “By adding walk breaks, you reduce repetitive stress on joints—knees, hips, ankles—and muscles.”
It’s also an effective way to gradually build endurance. Rather than pushing through fatigue like you might on a continuous run, the walk breaks give your muscles and cardiovascular system a moment to reset. Over time, this can help extend the total length of your workouts and improve stamina without overloading your body.
And walk breaks aren’t just for catching your breath. As a form of active recovery, “walking allows your muscles to clear metabolic waste, which can lead to less post-workout soreness and faster recovery overall,” says Workman.
The best part? You can adjust the length and intensity of your run and walk intervals to match your fitness level or how you’re feeling that day. That flexibility makes the method sustainable—and more likely to stick.
Are there any risks to the run-walk method?
“While the run-walk method is generally very safe and adaptable, anyone with pre-existing conditions should exercise caution and check in with their doctor before beginning,” says Workman. If you have arthritis, cardiovascular issues or another chronic condition, a healthcare provider can guide you on whether this is the right type of workout for you.
It’s also important to listen to your body. Even though the run-walk method feels easier than continuous running, your body still needs time to adjust to the impact of running. “Any new or worsening pain, shortness of breath, dizziness or chest discomfort should be a signal to stop and seek medical advice,” adds Workman.
7 tips for trying the run-walk method
These smart strategies can help you get started:
1. Start conservatively.
“The goal is to ease your body into it,” says Workman. A common starting point is a 1:1 or 1:2 ratio—1 minute of running followed by 1 to 2 minutes of walking. But the “right” ratio is the one that feels manageable for you. Take the walk break before you hit real fatigue.
2. Go by effort, not speed.
Focus on how you feel rather than chasing a pace. You should be able to hold a conversation while running, and your walk should be brisk and purposeful, not a dawdle. Swing your arms while walking to keep your heart rate up. “This makes it active recovery rather than a full rest,” says Workman.
3. Warm up with activation drills.
Dedicate five minutes before each run-walk session to prime your body. Jones recommends glute bridges, monster walks with a mini band, leg swings, standing hip circles and pogo jumps to switch on your muscles, improve stability and cut the risk of overuse injuries.
4. Make it routine.
Consistency is what drives results. “Aim for three to four run-walk sessions per week on non-consecutive days to allow recovery,” says Workman. If that feels too much at first, start with one or two sessions and build up. Twenty to 30 minutes is plenty in the beginning. “Don’t rush,” adds Jones. “Let the fitness come to you.”
5. Progress gradually.
As your fitness improves, you can slowly increase the length of your sessions and adjust your run-to-walk ratio. “This is really the secret sauce,” says Jones. “By extending your total session time by about 10 per cent each week, you lower the risk of injury or burnout.”
6. Use a timer.
“Don’t guess!” says Jones. Set a timer or use an app so you stay consistent and don’t miss your walk breaks. Prefer to keep it tech-free? “Use landmarks instead—walk past two trees, run past four, or whatever you decide,” she suggests. A little structure makes it easier to stick with your plan.
7. Supplement with other forms of exercise.
Support your run-walk routine with strength and mobility work. “Adding strength training two to three times a week helps protect joints, build muscle and maintain bone density, which is especially important as we naturally lose muscle mass with age,” says Jones.
The Bottom Line
The run-walk method is a simple, effective way to level up your cardio routine without pushing your body too hard too soon. You can use it as a stepping stone to continuous running or keep it as your go-to workout for the long term. Either way, it can build endurance, support cardiovascular health, cut injury risk and keep you consistent. It’s truly the best of both worlds.
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