Marathon Running: The Role of Walking, Strategies, and Benefits

Do Runners Walk During a Marathon?

Yes, many runners, from beginners to seasoned veterans, strategically incorporate walking into their marathon race plan or find it necessary due to the extreme physiological demands of the event.

The Reality of Marathon Running

The marathon, a grueling 26.2-mile (42.195 km) endurance event, tests the limits of human physiology and mental fortitude. While the ideal image of a marathoner might be someone maintaining a steady, unbroken running pace from start to finish, the reality for a significant portion of participants is far more nuanced. Walking, whether planned or spontaneous, is a common and often crucial component of successfully completing a marathon. Understanding the scientific and strategic reasons behind this practice is key to appreciating the complexity of marathon performance.

Why Runners Choose or Need to Walk

The decision to walk during a marathon stems from a combination of physiological necessity, strategic planning, and the unpredictable nature of extreme endurance events.

• Physiological Demands and Energy Conservation: The primary energy systems utilized during a marathon are aerobic, relying heavily on fat and carbohydrate (glycogen) stores. Glycogen reserves are finite, and their depletion leads to "hitting the wall." Walking is a lower-intensity activity that significantly reduces energy expenditure and lactate production. This allows the body to:

  • Conserve Glycogen: By intermittently reducing the demand for carbohydrates, walking helps preserve glycogen stores, delaying or preventing complete depletion.
  • Utilize Fat for Fuel: At lower intensities, the body becomes more efficient at burning fat for fuel, sparing precious carbohydrates.
  • Reduce Metabolic Stress: A brief walk can lower heart rate, reduce core body temperature, and decrease the overall metabolic strain on the body.

• Injury Prevention and Management: The repetitive impact of running over 26.2 miles places immense stress on the musculoskeletal system.

  • Reduced Impact Loading: Walking significantly decreases ground reaction forces and the cumulative impact on joints, muscles, and connective tissues (e.g., knees, hips, ankles, shins). This can help prevent overuse injuries or manage existing discomfort.
  • Muscle Recovery: Brief walking intervals allow running-specific muscles (e.g., quadriceps, hamstrings, calves) a momentary respite, potentially delaying fatigue and preventing cramping.

• Hydration and Nutrition Stops: Adequate hydration and fueling are critical for marathon success.

  • Efficient Intake: It is often easier and safer to consume fluids, gels, or solid foods while walking, reducing the risk of choking, stomach upset, or spilling.
  • Aid Station Management: Walking through aid stations allows runners to calmly grab and consume supplies without breaking stride or causing congestion.

• Mental Reset and Pacing: The mental challenge of a marathon is as significant as the physical one.

  • Psychological Break: A short walk break can provide a mental reset, breaking the monotony of continuous running and offering a moment to re-evaluate pace or strategy.
  • Improved Pacing: For some, planned walk breaks help prevent starting too fast, a common mistake that leads to early fatigue and a slower overall time.

The Run-Walk Strategy: A Scientifically Supported Approach

The intentional incorporation of walking into a running race is known as the "run-walk strategy" or "Jeff Galloway method," pioneered by the Olympian and coach Jeff Galloway. This method advocates for alternating periods of running with periods of walking from the very beginning of a race, rather than waiting until fatigue sets in.

• The Jeff Galloway Method: This strategy typically involves pre-determined run-walk ratios (e.g., 3 minutes running, 1 minute walking; or 90 seconds running, 30 seconds walking) based on a runner's pace and experience. The key is to implement these breaks from the start, before significant fatigue accumulates.

• Benefits of Strategic Walking: Research and anecdotal evidence suggest several advantages for those employing a run-walk strategy:

  • Faster Overall Times: Counterintuitively, many runners achieve faster marathon times by strategically walking, as it helps conserve energy and prevents a significant slowdown or complete collapse in the later miles.
  • Reduced Post-Race Fatigue: Runners often report less muscle soreness and faster recovery post-marathon due to the reduced cumulative impact and energy expenditure.
  • Increased Enjoyment: The ability to manage the race more comfortably can lead to a more positive and enjoyable experience.
  • Higher Completion Rates: For many, the run-walk strategy makes the marathon distance more achievable, leading to higher rates of successful completion.

• Who Benefits Most? While applicable to all, the run-walk strategy is particularly beneficial for:

  • Beginner Marathoners: Provides a manageable entry point to the distance.
  • Injury-Prone Runners: Reduces stress on joints and muscles.
  • Older Runners: Helps manage the impact and recovery demands.
  • Runners Aiming for Completion: Prioritizes finishing strong over a specific running-only pace.
  • Experienced Runners Seeking PRs: Can be a powerful tool to prevent late-race fade.

When Walking Becomes Unavoidable

Beyond strategic planning, there are instances where walking becomes a necessity, even for elite runners.

• Acute Fatigue and "Hitting the Wall": This phenomenon, often linked to glycogen depletion, manifests as profound exhaustion, leaden legs, and a sudden inability to maintain running pace. Walking becomes the only viable option to continue forward motion.

• Cramping, Pain, and Biomechanical Breakdown: Muscles can cramp severely due to electrolyte imbalances, dehydration, or extreme fatigue. Joint pain or biomechanical issues (e.g., altered gait due to muscle weakness) can make running unsustainable, forcing a walk to prevent further injury.

• Gastrointestinal Distress: Digestive issues are common in endurance events. Nausea, stomach cramps, or the need for a bathroom break can necessitate walking or even stopping.

• Medical or Safety Concerns: Heat exhaustion, lightheadedness, or any acute medical symptom warrants immediate cessation of running and often requires walking to an aid station or seeking medical attention. Uneven terrain or crowded sections of the course may also necessitate walking for safety.

Dispelling the Stigma: Embracing the Walk

For some, there's a perceived stigma associated with walking during a marathon, viewing it as a sign of weakness or failure. However, this perspective fundamentally misunderstands the nature of endurance sports. Completing a marathon, regardless of how it's done, is an immense achievement.

• Focus on Completion: The primary goal for most marathoners is to cross the finish line. How one achieves that — running exclusively or incorporating walking — is secondary to the accomplishment itself.
• Everyone's Race is Different: Each runner's physical capabilities, training, and race-day conditions are unique. What works for one may not work for another.
• Marathon as an Endurance Challenge: The marathon is a test of endurance and perseverance, not solely speed. Adapting to the challenges of the distance, including the strategic use of walking, is a sign of intelligence and resilience.

Key Takeaways for Marathoners

• Walking is a Valid Strategy: It is a common, accepted, and often beneficial practice in marathon running, supported by physiological principles.
• It's Not a Sign of Failure: Incorporating walking, whether planned or reactive, demonstrates good race management and self-awareness.
• Practice in Training: If considering a run-walk strategy, practice it during long training runs to determine optimal intervals and ensure your body adapts.
• Listen to Your Body: The most crucial advice for any marathoner is to pay attention to your body's signals and adjust your pace and strategy accordingly, which may include walking.