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From Fellrnr.com, Running tips
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== Introduction ==
As mentioned in [[In a race, walk before you have to]], running until you are forced to walk is a mistake. For many marathon runners, and most ultrarunners, walking is a key part of a successful race. We will look at this in three four sections – benefits of walking, run/walk patterns, and specific trainingand guidelines on when to use walking breaks
== Benefits of walking ==
=== Practice the transition ===
The transition from running to walking and vice versa can be quite stressful. Be mindful of the transition and practice it. Slow up to a walk gradually rather than breaking hard. Likewise, lean forward and move into the run with as little effort as possible.
==Are walking breaks right for you and your race?==There are no absolute rules due to [[Individuality and the Experiment of One|Individuality]], but I will try to provide some guidelines. * If you can’t run the full distance of the race, don’t run until you are forced to walk, but take walking breaks earlier. See [[In a race, walk before you have to]]* If your running and walk paces are closer, then walking breaks will have less impact on your time. If you are expecting to complete a marathon in about 5 hours, your overall pace will be about 11:30. This pace can be achieved with running 11:15 and walking 15:00 in a 10:1 ratio. * If your running and walking paces are dramatically different, then walking breaks will have a much larger impact on your overall time. If you are expecting to complete a marathon in about 3:10, your overall pace will be about 7:15. This pace can be achieved with running 7:10 and walking 15:00 in a 20:1 ratio. However, the difference between 7:15 and 7:00 (3.6%) is much larger than between 11:15 and 11:30 (2.2%). * The longer the race, the more beneficial walking breaks tend to be. In ultramarathon races, walking breaks are the norm for most runners. * In hot conditions, walking breaks provide a better chance for hydration. Even the faster runners may benefit from taking enough of a walking break to adequately hydrate. * If the limiting factor on your race performance is aerobic capacity, then walking breaks are unlikely to help. * If the limiting factor on your race performance is muscular fatigue or fueling, then walking breaks are more likely to help.
==Run/Walk Pace Tables==
Run:Walk ratio of 5:1 [[Run 5 Walk 1]]
