Everything You Need to Know to Run/Walk a Race

It’s race day, and you’re locked in. You’ve mastered the art of the run/walk method, thanks to this exclusive Runner’s World program. You’ve fine-tuned your optimal pace and intervals. You’re feeling good. But there’s more to know before you make your way to the starting line.

We talked to Chris Twiggs, chief training officer of Galloway Training (founded by Jeff Galloway, the father of the modern run/walk method), and Erica Coviello, RRCA level-2 certified run coach and owner of Run Fit Stoked, keep your fitness tracker active race distance you’re tackling.

First, let’s talk a little bit about etiquette. You’re going to be sharing the course with hundreds or maybe even thousands of other athletes moving at different paces. Here are some pointers to ensure an optimal race experience for everyone.

Where should I line up at the start of the race?

While some races have specific run/walk pace groups, most do not, Twiggs says, so find the group in line with your average overall pace—a combination of your running and walking times. If the pace group isn’t taking walk breaks, Twiggs recommends lining up 20 to 30 yards behind them. The leapfrogging that is common with the run/walk method will keep you in the general range of that group over the course of the race.

Should I stick to a certain side?

Absolutely! That’s typically on the right-hand side of the course, Coviello says. It’s okay to merge more into the middle during running intervals, but definitely make your way to the side when you know a walk break is coming.

Twiggs points out that water stations are another good place to duck into for a walk break because they’re a Second Walks is One Secret to Run/Walk Success RW+ Membership Benefits.

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How do I signal I’m about to walk?

It’s as easy as raising your hand above your head. An audio cue—“hey, I’m walking here!”—probably isn’t necessary, and may become a little annoying to the people around you. Plus, those wearing headphones might not hear you, making the visual sign all the more important.

Twiggs says some run/walkers may even opt to wear shirts that say “Run/Walk” on the back, or something similar, so there are no surprises.

How should I transition in pace?

Before making the transition from running to walking, check around you to make sure there’s no one hot on your heels. “As I’m about to take that walk break, I’m not going to duck right in front of somebody,” says Twiggs. “I’ll be aware of my surroundings as I take the walk break, and then when I come out of the walk break, I’ll be aware of my surroundings as I jump back in.”

Beyond proper etiquette, there are several other factors you might need to consider when you’re run/walking a race versus if you’re sticking strictly to running. And you could be wondering if other race-day rituals, like scoping out the course ahead of time, are as necessary with your chosen strategy. Here, experts weigh in on all your pressing questions.

How closely should I stick to the run/walk intervals I followed during training?

Go in with a plan. “It doesn’t necessarily mean you have to stick to the plan,” Coviello says, “but cycling in the regular walking intervals throughout the whole time lets you finish feeling way stronger than if you try to run more and then get stuck.”

Do I need to warm up?

Not necessarily. “It’s easier to warm up during the race if you’re doing run/walk because you’re running a little bit faster during those run segments,” Twiggs says. “In fact, part of your strategy might be to take walk breaks more frequently in the first mile of a race, which means that you get to run faster in between those walk breaks, and then as you hit that first mile, you might shift and start taking those walk breaks less frequently, which means you kind of slow down and you’re into that cruising phase of the race.”

Is it necessary to scope out the course ahead of time?

It’s certainly helpful. Being prepared for hillier terrain can help you map out your intervals ahead of time. “You could almost treat it like a fartlek run, where you wouldn’t necessarily be doing timed walking intervals, but you would be doing it geographically, so maybe between certain streets or certain mile markers you’re walking, but you’re running everywhere else. You can walk the hills and run the flats,” Coviello says.

To pause or not to pause?

Should you RW+ Membership Benefits the whole time, even during walk breaks? Generally, yes, Coviello says. A lot of apps and devices will allow you to pre-program your run/walk intervals ahead of time, making it easy to figure out your times for each one after the race.

Some trainers recommend hitting pause only for an unplanned interruption—like waiting for traffic to clear before crossing the street.

Kick those naysayers (including the one inside your head) to the curb. It can feel discouraging to walk during a race, especially in the early minutes when most participants are still running and streaming past you. But take heart: There’s a good chance you’ll be the one passing them later on. One major misconception about the run/walk method is that it means a slower overall time compared to running the whole distance. Many athletes—Twiggs included—have won major races using the run/walk method.

Another misconception is that run/walkers are somehow “less than” full-time runners. Twiggs likens it to imposter syndrome. “We just need to understand that we do belong out there,” he says. “We paid the same amount. There’s no discount for being a run/walker when you sign up for a race. You get the same finishers’ medal.”

While some athletes may use run/walk to recover from an injury or as a way to get back into running full-time, others are committed to run/walk for life. And there’s nothing wrong with that. “I think it gets more people out and doing the thing, and out to races where otherwise you might not have as many people,” Coviello says. “I think that makes, ‘real runners’ look at that and say, ‘Okay, maybe this is good for the sport.’”

If you’re still feeling shy about letting that run/walk flag fly, consider this: Even the Olympians did it. “There’s historical documentation that the people who competed in the very first (modern) Olympic Marathon in 1896, all of them took walk breaks,” Twiggs says.