When I started racing, I thought I had to run every step of every race. That’s what makes you a runner, right?
Wrong!
The Shoes and Gear Kipyegon Will Wear at Breaking4 How to Run/Walk a Half Marathon, my first race of this distance, I ran almost the whole way through. The only breaks I allowed myself were at the aid stations, where I walked to get full sips. To keep running continuously, I had basically shuffled the back half of the race, embarrassed and a little demoralized. The next day, in addition to being in pain, I beat myself up because it took me so long to finish. I was afraid to attempt another marathon for fear that I would always end up feeling bad about myself.
But a good cause reeled me back in. To raise money for cancer research, I signed up for the 2023 Dopey Challenge at Disney World, a four-race series I swore I’d never do: a 5K, 10K, half marathon, and full marathon, one day after the next. It was intimidating, but I was ready to take on a new challenge.
Then doubt crept in: How would I make it through 48.6 miles in four races if I could barely run 26.2 miles in one race? Thanks to runDisney, I learned about Jeff Galloway’s Run Walk Run method, which promises to help runners “go farther, recover faster, and feel stronger during and after their workouts.” Galloway is a former U.S. Olympian and coach who partnered with runDisney to develop a run-walk plan specifically for the Dopey Challenge. Run-walk couldn’t be simpler: You run for a specific period of time, like a minute, then walk for, say, 30 seconds, and you repeat it over and over until you reach your desired distance or time.
In the lead-up to the Dopey, I practiced racing numerous 5Ks using the run-walk method and was shocked at the results. I thought taking breaks would slow me down, but in reality, those walks allowed me to run faster during the run sections. Not only that, but my legs felt fresher in the days after the races, which helped me keep up with my Dopey training plan. Run-walking gave me confidence I had not yet experienced as a runner.
If racing intimidates you, run-walk can help you, no matter your speed. Test out different intervals, and see what works best. Keep in mind that the intervals can change based on the distance you’re planning to run. For example, I tend to run for longer periods of time when racing shorter distances, like a 5K. When running marathons, I shorten the running sections to conserve energy.
I run-walked all four of the runDisney races. All along, I felt strong and accomplished, and once I finished, I cried. Following that first marathon in 2018, I thought I would never race the distance again, let alone the Dopey Challenge, but I did it and made myself proud! After the first three races, I headed to the parks and spent hours walking around and riding rides. After the marathon, I allowed myself to relax in a hot bath and stayed there for a while. Because, come on now, I’m not a machine! I’m a runner.
Aly is the Director of Content Hype at Runner’s World. She started running over a decade ago when she saw a Star Wars themed race happening at Disneyland and thought it looked like fun. Since then, she has run 8 marathons (so far!), and hundreds of shorter distance races. She is known for signing up for 5Ks in every city she travels to. She loves watching reality competition shows, playing board games with her husband and taking naps with her dog.
