Great North Run: Walking Guide, Benefits, and Essential Preparation

Is it OK to Walk the Great North Run?

Yes, it is absolutely acceptable and often encouraged to walk the Great North Run, provided participants adhere to the event's cut-off times and are adequately prepared for the physical demands of a half marathon distance.

Understanding the Great North Run (GNR)

The Great North Run is one of the world's most iconic half marathon events, attracting tens of thousands of participants annually to Newcastle upon Tyne. While often associated with competitive running, its ethos extends far beyond elite performance, embracing a wide spectrum of abilities and motivations. The event's inclusive nature means that participants engage in various forms of locomotion, from sprinting to jogging, and indeed, walking. Understanding this broad participation spectrum is key to addressing whether walking is a viable option.

The Official Stance: Is Walking Permitted?

Officially, the Great North Run permits walking. There are no rules explicitly forbidding participants from walking the entire 13.1-mile course. The primary constraint for walkers, as with all participants, is the course cut-off time. Event organizers establish cut-off times to ensure participant safety, manage road closures, and facilitate the dismantling of the course infrastructure. For the GNR, this typically means participants must maintain a pace that allows them to complete the course within approximately 4 to 4.5 hours. This translates to an average walking pace of roughly 18-20 minutes per mile, which is well within the capabilities of a prepared power walker.

Why Walk the GNR? Benefits and Motivations

Choosing to walk the Great North Run can stem from various personal goals and offers distinct advantages:

• Accessibility and Inclusivity: Walking lowers the barrier to entry for individuals who may not be able to run due to physical limitations, age, or a desire for a less intense challenge. It opens up the experience to a broader demographic.
• Reduced Impact and Injury Risk: Walking places significantly less impact stress on joints (knees, hips, ankles) compared to running. This can be particularly beneficial for individuals with a history of running-related injuries or those new to endurance events, reducing the likelihood of musculoskeletal strain.
• Enjoyment and Experience: Walking allows participants to fully immerse themselves in the atmosphere, appreciate the crowd support, and take in the sights of the iconic course without the added physiological stress of maintaining a running pace.
• Charitable Fundraising: Many participants walk the GNR to raise money for charity. The focus shifts from competitive performance to participation and contribution, making walking a perfectly valid and often preferred method for achieving fundraising goals.

The Biomechanics of Walking vs. Running a Half Marathon

While both walking and running are forms of bipedal locomotion, their biomechanical and physiological demands differ significantly:

• Energy Expenditure: At slower speeds, walking is more energy-efficient than running. However, as speed increases, running becomes more efficient. For a half marathon distance, a brisk walk still requires substantial caloric expenditure and cardiovascular effort.
• Musculoskeletal Demands:
  • Walking: Characterized by a continuous contact with the ground (one foot always on the ground). This leads to lower ground reaction forces and less eccentric loading on muscles. Key muscles involved include quadriceps, hamstrings, glutes, and calf muscles, working primarily in concentric contractions to propel forward.
  • Running: Involves a flight phase where both feet are off the ground. This generates higher impact forces and significantly greater eccentric loading, particularly on the quadriceps and calf muscles, as they absorb impact.
• Cardiovascular Response: Both activities elevate heart rate and respiratory rate, improving cardiovascular fitness. However, achieving the same level of cardiovascular intensity generally requires a faster walking pace than running. A brisk walk will still provide an excellent cardiovascular workout over 13.1 miles.

Essential Considerations for Walking the GNR

Successfully walking the Great North Run requires a tailored approach to training and race day strategy:

• Training Protocol: Your training should mirror the event's demands.
  • Gradual Increase in Distance: Progressively build up your long walk distances, aiming to comfortably cover 10-11 miles in training.
  • Pace Training: Practice walking at or slightly above your target race pace (e.g., 18-20 minutes per mile) for extended periods to ensure you can meet cut-off times.
  • Incorporate Hills: The GNR course has undulations; train on varied terrain to prepare your muscles.
  • Back-to-Back Walks: Occasionally, do a shorter walk the day after a long walk to simulate cumulative fatigue.
• Pacing Strategy: Start conservatively. Avoid the temptation to go out too fast. Maintain a consistent, strong pace that you can sustain for the entire duration. Utilize mile markers and a GPS watch to monitor your average pace.
• Nutrition and Hydration: Just like runners, walkers need to fuel and hydrate effectively.
  • Pre-Race: Consume a carbohydrate-rich meal 2-3 hours before the start.
  • During Race: Utilize aid stations for water and electrolytes. Carry easily digestible snacks (e.g., energy gels, chews, fruit) if your walk will exceed 2 hours. Practice your race day nutrition during training.
• Footwear and Apparel:
  • Comfortable Shoes: Invest in good quality walking shoes designed for long distances, ensuring they are well broken-in.
  • Moisture-Wicking Clothing: Wear layers made of technical fabrics to manage sweat and prevent chafing.
  • Blister Prevention: Use anti-chafing balm, wear appropriate socks (e.g., synthetic, double-layer), and address any hot spots immediately.
• Course Cut-Off Times: Be acutely aware of the course cut-off times. While generally generous, falling significantly behind can result in being asked to leave the course or be transported to the finish line. Maintain a steady pace to stay ahead of these limits.
• Mental Preparation: A half marathon is a significant mental challenge, regardless of pace. Visualize a successful walk, break the course into manageable segments, and focus on the experience.

Who Should Consider Walking the GNR?

Walking the Great North Run is an excellent option for:

• First-time endurance event participants seeking a manageable challenge.
• Individuals returning from injury who want to participate without high impact.
• Those prioritizing enjoyment and camaraderie over speed.
• Charity fundraisers focused on participation and contribution.
• Anyone looking for a significant fitness goal that is physically demanding yet accessible.

Conclusion: Embrace Your GNR Journey

Walking the Great North Run is not only permissible but a fulfilling and rewarding way to experience this iconic event. By acknowledging the event's inclusive spirit, understanding the unique demands of walking a half marathon, and committing to a structured training plan, participants can confidently cross the finish line. Whether you choose to walk, jog, or run, the Great North Run offers an unforgettable journey of personal achievement and community spirit. Embrace your chosen pace, prepare diligently, and enjoy every step of the way.