When to start walk breaks

Walk breaks taken early in the run keep the muscles strong and resilient enough so the legs can move with strength and efficiency throughout. This will significantly reduce or eliminate the excess stress around the knees, ankles, feet, etc. which produces injury. The little “back-up” muscle groups can stay in reserve and fine-tune the running motion after fatigue sets in.

The earlier you take the walk breaks, the more they help you! To receive maximum benefit, you must start the walk breaks before you feel any fatigue in the first mile. If you wait until you feel the need for a walk break, you’ve already reduced your potential performance. Even waiting until the two-mile mark to take the first one will reduce the resiliency you could regain from walking in the first mile. 

Jeff Galloway smiling near a lake with city skyline in the distance.
Jeff Galloway

Jeff Galloway, US Olympian and creator of the Run-Walk-Run method, has helped over 350,000 runners achieve their goals through his innovative training programs. As Runner's World's monthly columnist and author of North America's best-selling running book, Jeff has spent over 50 years sharing his expertise and continues to conduct running seminars worldwide as runDisney's Official Training Consultant.

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