Are Walk Breaks Good or Bad?

Seasoned runners often look down on walk breaks as a sign of defeat: you only stop when you’re too tired to keep going.

But what if we told you walk breaks are not only okay but can actually result in better performances?

Sound too good to be true? Listen as Coach Hayley explains in today’s daily podcast!


Audio Transcript

Coach Hayley: Hey Runners Connect fans. Welcome to the Runners Connect – Run to the Top Extra Kick podcast.

We have a great question from Shannon today.

Shannon: Is it bad to take walk breaks? The breaks I take are usually only 30 to 60 seconds long, and only once every 10 – 15 minutes, often when I am going up a hill, coincidentally enough.

Should I try and avoid this, or is it okay if it means I finish my run? Thanks in advance.

Coach Hayley: That’s a great question Shannon.

Walk breaks are commonly used to increase the running distance, and they serve a helpful purpose, especially early on in your running journey.

As you’re building up the distance of the run, I wouldn’t worry about having to take a walk break now and then, and to use them as you need, to complete the distance.

Walk breaks can also serve the purpose of keeping an easy run easy, especially if you include them up a hill.

As anyone who’s run up a hill knows, it can be pretty hard to maintain an easy effort when you’re going up them.

Sometimes you get up quicker whilst walking; however worse in these situations, walk breaks are fine, and you’re encouraged.

There are certain cases in which I try and phase them out; they should be viewed as a stepping stone to more consistent running, rather than something that you would always look to include.

There isn’t any solid evidence to suggest that they prevent injury.

However, if you’re including them on an easy run, and they help you to keep the run easy, then you should do so.

But perhaps, try to see if by slowing down your running pace, you can keep running throughout.

It’s important to remember that easy runs are supposed to be slow and easy, and if you’re pushing hard, followed by a walking break to recover, then that’s not achieving the purpose of an easy run.

If you are able to slow down enough so that you can keep going throughout, that’s great, and you should do that, even if it means your pace drops.

However, if you find the walking breaks are helping you to keep your form, at the moment, then I’d include them for now.

You should never feel any guilt about taking walk breaks.

However, if it is a choice between slowing down the run, or setting up the run and taking a walk break, I’d choose to slow down the run to start with.

One time where I’d definitely try to phase them out is if you’re including them on tempo or state runs. If you could get through the run by going at a slower pace instead, I’d do that.

It’s good to know that walk breaks are there when you need them, and you should always take them if you feel the need to do so; there’s no shame in doing that.

However, it’s not a bad idea to try and reduce the frequency of duration of them, with the aim of phasing them out completely eventually.

That’s a great thing to do, and one that will boost your confidence.

Of course you want to do this gradually; you could try keeping them to 30 seconds at first, and then maybe try 15 seconds.

Or you could fix treating the frequency of them; you could aim to just include them on uphill portions.

Just keep in mind when doing this that if your heart rate is getting too high, or your breathing labored, then the walk breaks are there for you, and you should take them.

Again though, if you can find the need to take them by slowing down the pace of your run, that’s a better option in my own view.

There is a big benefit to walk breaks when you’re building up the distance of your long runner, and the distance is the main thing there, so there’s absolutely no shame.

But phasing them out is a great achievement, and if you can do that eventually, then it’s something to be proud of.

I love that question and thanks so much for asking.

For those of you listening that want to have your questions answered by one of the Runners Connect coaches, head over to runnersconnect.net/daily and click the record button to send your question over.

Finally, a word from our sponsors.

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I hope you enjoyed today’s episode.

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Have a great day whatever you’re doing, and be sure to tune in next time.

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