Walk Breaks at Big Races? Here’s How to Do It the Right Way
So you’ve been using walk breaks during your local 5Ks—and your training runs—and it’s been working great. But now you’ve got a bigger race on the horizon. A marathon major. A high-energy event with crowds, pace groups, and thousands of runners. You might be wondering…
“Can I still take walk breaks in a race like this?”
The short answer? Absolutely. And here’s exactly how to do it with confidence, safety, and flow—without messing up your rhythm or anyone else’s.
✅ Stick to Your Plan
Just because you’re surrounded by thousands of runners doesn’t mean you abandon the method that got you to the start line.
If your run walk run plan calls for 30-second walk breaks every 2 minutes, stick to that rhythm. The Galloway Method is about consistency, not comparison.
🖐️ Raise Your Hand Before You Walk
This is one of the simplest but most powerful tips: Raise your hand straight up before you slow down.
It’s a signal to the runners behind you that you’re about to walk, helping them react and adjust. It’s a small act of race etiquette that goes a long way in keeping everyone safe.
👀 Glance Behind Before You Stop
Before you transition to walking, always glance behind you to make sure you’re not cutting someone off or stopping short in a crowded pack.
This quick habit shows awareness and respect for fellow runners—and helps you avoid any mid-race mishaps.
🚶♀️ Stay to the Side if Possible
If the course is wide enough, veer slightly to the side before taking your walk break. You don’t need to move all the way off the road, but even a few feet to the right (or left, depending on the course flow) gives faster runners space to pass.
🧠 The Galloway Confidence Boost
Remember—The Galloway method has helped hundreds of thousands of runners complete races stronger and recover faster. Even at the biggest races in the world, there are plenty of people using run walk run. You are not alone—and you might even make a new friend using your same ratio. Or even better, convert someone along the way!
🌟 Final Tip: Own Your Strategy
Don’t let ego, crowd energy, or outside noise push you to abandon what works. Your pacing, your plan, and your finish line experience matter most.
Raise your hand. Take your break. Run when ready. Repeat.
You got this.
