# Is it OK to walk during a run? Canonical: https://zestasy.com/wiki/walking-during-a-run/ Section: Zestasy Wiki > Movement · Updated: 2026-10-14 · Publisher: Zestasy *Zestasy Wiki: our reference answers. Checked for facts and sources; less curated than the magazine.* Yes, completely. Mixing running and walking is a recognised approach: the NHS Couch to 5K plan starts with exactly that, and one study found that non-elite marathon runners using a run-walk strategy finished in similar times to those who ran throughout. The key is to plan your walk breaks before you need them, rather than stopping only when you are exhausted. Somewhere along the way, walking during a run picked up the reputation of a small confession. You "had to walk". You "only ran half of it". We would like to retire that tone. Walk breaks are a tool, used by people starting out, people coming back and people running very long distances, and the only thing they say about you is that you know how to pace yourself. ## Who walks during runs - **Beginners.** The [NHS Couch to 5K plan](https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/) opens with a mix of running and walking, starting with one-minute runs followed by ninety seconds of walking, and builds the running gradually over the weeks. Walking is the scaffolding the whole plan is built on. - **People coming back.** After a break, a run-walk structure lets you get out for a decent length of time without running further than your legs are ready for. - **Long-distance runners.** In a [randomised study of non-elite marathon runners](https://pubmed.ncbi.nlm.nih.gov/25467199/), those who used a run-walk strategy finished with similar times to those who ran the whole way, and reported less muscle discomfort. Plenty of ultra runners walk the steep climbs as standard. ## Planned walking versus stopping There is a difference between walking because you chose to and walking because you ran out of steam. The first feels controlled; the second often ends in a long, cross trudge home. Planned breaks work because you take them while you still feel fine. The running sections then stay comfortable, and the whole outing lasts longer. Some ways to structure it: - **By time.** Run for a set number of minutes, walk for one or two, repeat. Many running apps will beep at you so you do not have to watch the clock. - **By landmark.** Run to the third lamp post, walk to the bench, run to the bridge. Nicer on a route you know. - **By terrain.** Walk the hills, run the flat and the downhill. Very trail runner, very respectable. Start with more walking than you think you need. It is far easier to add running next week than to recover from going out too hard. ## How to walk well A walk break is not a collapse. Keep it purposeful. - **Walk briskly.** Arms moving, chin up. You are still out for a run. - **Breathe.** Let your breathing settle so the next running section starts calmly. - **Do not stop your watch.** If you track runs at all, count the walking. It is part of the outing. - **Ease back in.** Start each running section gently rather than sprinting off to make up time. ## When to drop the walk breaks You do not have to. Some people use run-walk for years and love it. If you want to run continuously, shrink the walks or stretch the running sections a little at a time, over weeks rather than days. Running more slowly is often the thing that makes continuous running possible; our piece on [running when you're slow](https://zestasy.com/movement/running-when-youre-slow/) is a good companion here. ## At races and parkrun Walking is welcome at most mass-participation events. At [parkrun](https://zestasy.com/wiki/what-is-parkrun/), walkers are part of the furniture. In bigger races, keep to the side when you switch to walking, glance behind before you slow down, and raise a hand if you are in a crowd so people know what you are doing. ## FAQ ### Does walking during a run mean I am not a real runner? No. Runners are people who go running. How much of the route you run is a detail, not a membership test. ### How long should a walk break be? Long enough for your breathing to settle, short enough that you do not cool down. For most people that is somewhere between thirty seconds and a couple of minutes, but there is no rule. ### Is it better to slow right down instead of walking? Both work. A very slow jog keeps your rhythm; a brisk walk gives your legs a more complete change. Try each and keep whichever makes you want to go out again. ### Should I walk up hills? On steep ones, often yes. Walking briskly uphill can be nearly as quick as running slowly, and you arrive at the top with something left for the view. ## Sources - [NHS Better Health: Get running with Couch to 5K](https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/) - [Journal of Science and Medicine in Sport (PubMed abstract): Does a run/walk strategy decrease cardiac stress during a marathon in non-elite runners?](https://pubmed.ncbi.nlm.nih.gov/25467199/) ## Related - [How do you start running again after a long break?](https://zestasy.com/movement/start-running-again-after-a-break/) - [Is there any point running if you're slow?](https://zestasy.com/movement/running-when-youre-slow/) - [Does running form matter for beginners?](https://zestasy.com/wiki/does-running-form-matter/) - [What is parkrun, and do you have to be fast?](https://zestasy.com/wiki/what-is-parkrun/) - [What do you actually need to start running?](https://zestasy.com/wiki/what-you-need-to-start-running/) - [All Movement answers in the Wiki](https://zestasy.com/wiki/#movement)