Great North Run: Walking, Run/Walk Strategy, and Inclusive Participation

Do some people walk the Great North Run?

Yes, absolutely. The Great North Run, while a world-renowned half marathon, is a highly inclusive event where many participants choose to walk, utilize a run/walk strategy, or combine walking with periods of jogging to complete the 13.1-mile course within the stipulated time limits.

The Great North Run: An Inclusive Event

The Great North Run (GNR) is far more than just an elite race; it's a monumental mass participation event that draws over 60,000 people to the streets of Newcastle upon Tyne each year. Its appeal lies in its vibrant atmosphere, the sense of community, and the opportunity to achieve a significant personal challenge, often while fundraising for charitable causes. This inclusive ethos means that participants come from all walks of life, with varying fitness levels, experience, and goals. For many, simply completing the distance is the primary objective, irrespective of pace.

Walking vs. Running: Defining the Continuum

From a biomechanical perspective, walking and running are distinct gaits. Walking is characterized by having at least one foot in contact with the ground at all times, involving a continuous "fall and catch" motion. Running, conversely, includes a "flight phase" where both feet are momentarily off the ground. The transition point between a fast walk and a slow run varies by individual, influenced by factors such as leg length, muscle strength, and cardiovascular fitness.

For endurance events like a half marathon, many participants adopt a run/walk strategy. This involves alternating periods of running with periods of walking. Pioneered by figures like Jeff Galloway, this method is scientifically supported to help manage fatigue, conserve energy, and reduce the impact stress on joints, making longer distances more accessible and potentially reducing the risk of injury.

Reasons Participants Choose to Walk (or Walk/Run)

There are numerous valid and often strategic reasons why individuals opt to walk or integrate walking into their Great North Run experience:

• Injury Prevention and Management: Participants may have pre-existing injuries, chronic conditions, or simply wish to minimize the risk of new injuries by reducing the repetitive impact associated with continuous running. Walking provides a lower-impact alternative.
• Pacing Strategy: For those new to the half marathon distance or aiming for a specific finish time that aligns with a walk/run pace, this strategy can be highly effective. It allows for sustained effort over the entire course without "hitting the wall."
• First-Time Participants: Completing a half marathon is a significant achievement. For beginners, walking or a walk/run approach makes the distance feel more manageable and achievable, building confidence for future events.
• Charity Focus: A vast number of GNR participants are fundraising for charities. For them, the emphasis is on participation, finishing the race, and raising awareness and funds, rather than achieving a specific running time.
• Enjoyment and Experience: Walking allows participants to fully soak in the incredible atmosphere, engage with spectators, and enjoy the scenery without the intense focus required for sustained high-speed running.
• Health Conditions: Individuals managing conditions such as diabetes, asthma, or specific cardiovascular concerns may find walking or a managed walk/run approach allows them to participate safely and reap the health benefits of physical activity.
• Training Background: Not everyone has the time or capacity to train for continuous running over 13.1 miles. A walking or walk/run plan can be a more realistic and sustainable training goal.

Official Stance and Practical Considerations

The Great North Run organizers fully accommodate walkers and those employing a run/walk strategy. There is no official rule against walking, provided participants adhere to the event's cut-off times.

• Race Cut-Off Times: Like most major endurance events, the GNR has a maximum time limit within which participants must complete the course. This is primarily for logistical reasons, ensuring roads can reopen and support services (medical, water stations, volunteers) can be maintained. While specific times can vary slightly year-to-year, the GNR typically allows ample time, usually around 4 to 5 hours, which is generous enough for a brisk walk or a comfortable walk/run pace for most individuals.
• Logistics: Participants walking the course will still have access to all official race amenities, including water stations, medical support, and the finish line facilities. Sweep vehicles follow the last participants to ensure everyone's safety and to signify the course closing.
• Etiquette: While walking is encouraged, it's good practice for walkers and slower participants to keep to one side of the course (typically the left) to allow faster runners to pass unhindered. This improves flow and safety for everyone.

Training for a Walk or Walk/Run Half Marathon

Even if you plan to walk or walk/run the Great North Run, structured training is crucial for enjoyment, injury prevention, and successful completion.

• Progressive Overload: Gradually increase your weekly mileage, ensuring long walks or walk/run sessions become progressively longer.
• Long Walks/Sessions: Include a weekly long session that slowly builds up to a distance close to (or exceeding) 10-11 miles in the weeks leading up to the event.
• Pacing Practice: Understand your comfortable walking or walk/run pace. Practice maintaining this pace for extended periods.
• Footwear and Apparel: Invest in high-quality, supportive walking or running shoes that are well broken-in. Wear moisture-wicking clothing to prevent chafing.
• Nutrition and Hydration: Practice your race-day nutrition and hydration strategy during training. Learn what foods and drinks sit well with you during prolonged exertion.
• Strength and Mobility: Incorporate strength training (especially for core and legs) and flexibility exercises to support your body and improve resilience.

The Psychological Benefits of Participation

Regardless of whether you run, walk, or combine both, participating in an event like the Great North Run offers profound psychological benefits:

• Sense of Achievement: Completing a 13.1-mile course is a significant personal accomplishment that boosts self-esteem and confidence.
• Community Spirit: Being part of such a large, supportive event fosters a powerful sense of camaraderie and shared experience.
• Mental Resilience: The training process and the event itself challenge mental fortitude, building resilience and determination.

Conclusion: Embrace Your Pace

In conclusion, the answer is a resounding yes: many people walk or employ a run/walk strategy to complete the Great North Run. The event celebrates participation and personal achievement over speed, making it accessible to a wide spectrum of individuals. Whether you're a seasoned runner, a first-timer, or someone simply looking to experience the incredible atmosphere while raising money for a good cause, the Great North Run welcomes you to complete the distance at your own comfortable and sustainable pace. Embrace your journey, train wisely, and enjoy every step of this iconic event.