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From Fellrnr.com, Running tips
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Having paced a number of marathons, I tend to pass runners that are walking from mile 20 onwards. These runners have the haunted look of total exhaustion, and often find it very hard to start running again.
If you have to walk in a race due to exhaustion or [[Muscle|muscle ]] fatigue, it is too late to get much benefit from the walking break. Taking a walking break before you are forced to walk will allow your muscles to bounce back. The walk can be anything from a few seconds at [[Aid Stations]] to a structured run/walk plan. Anecdotal evidence suggests that walking for 2-4 minutes is a good approach.
== Will it make me slow? ==
== Practice ==
Remember [[The Golden Rule of Racing]] and practice this on your [[Long Run|long runs]]. You should get a sense of how much difference walking brakes make to your endurance and if they are a good idea for you.
== Getting running again ==
