RunWalkJog:
A Fun and Efficient Running Technique

I've always implemented some kind of RunWalkJog technique, but only recently made it an official part of my running routine.

The unofficial way I did it for the first couple of years, I just ran until I couldn't run anymore, then walked until I had somewhat recovered and then began the process again.

However, after talking to some of my running buddies and coaches, it seemed that it would probably be more efficient to implement an official RunWalkJog strategy.

One person who highly recommends the run / walk strategy is Wendy Phaff, the person that got me into running to begin with. You can check out my interview with her about this running method here.

I have two RunWalkJog methods that I implement depending on what my training goal is for that day.

If I just want to save as much energy as possible during a long run, I do more of a "fartlek" runwalkjog that works like this:

I do a lot of my long runs in Central Park where there is a variety of terrain: uphill anywhere from short gradual to the long, steep hill around 107th Street, downhill or nice and flat.

When I want to conserve my energy or when I'm feeling tired from pushing the jogging stroller, I speed walk up all the hills (I've noticed this uses more of the butt muscles and is giving me an added benefit of toning) and then I run all the flat and downhill parts of the course.

I was shocked last year when I was training for the NYC marathon to see how much energy this saved me on my overall run. I finished my runs stronger and with less aching and fatigue.

Sometimes I didn't run all week (something I do NOT recommend...the NYC marathon kicked my butt because of too many weeks like this), so when it came time to do my fifteen-or-so-mile long run on the weekend, I used this method.

I felt better after these long runs than I did after the 5 or 6 mile runs I did earlier in the season, trying to run the whole way or only walking when I was too tired to run.

The second method is something I am using more often this season as I train for the DC marathon. It is a much more official run walk method and it is a bit harder. But I am training much more for this marathon than I have in the past because I have much higher hopes of finishing faster and stronger than I have in the past.

So now I set my Timex Ironman Interval watch so that it beeps after three minutes, then after one minute. I do three minutes of running and one minute of walking throughout my run, regardless of weather I am on a hill or not. This allow me to run faster because I know I will get to recover on my walk breaks, and so far I am quite pleased with the results!

Another thing I've done is implemented the RunWalkJog into my speed workouts. And this has been a contributor to making me a faster runner.

For my speed workouts, I basically do the same thing, only I do the run part as fast as I can, then I use the walk part to cool down and then the jog part to get warmed up again for another sprint.

To learn more about speed workouts, click here.

To read more inspiring interviews like the one with Wendy Phaff above or to be kept in the loop on updates regarding the runwalkjog technique and other running tips, subscribe to Inspiring Running Moms ezine.

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