Ever since I tried a 3 Interval technique consisting of 30 Second Run- 30 Second Walk- 30 Second Race Walk, I have personally experienced a faster, less strenuous combination that will allow me to run long during training and races. The most recent endurance testing for this technique was for 244 km for December 2023 in the highly competitive Absbundance Challenge.

In 2018, after running 3 ultramarathons using Gallowy 2 interval technique, I had 3 sessions from a race walking Coach Edsel Vengco (former UAAP race walk competitor) at the UP oval. Once I tried the race walk, I never came back to just Run/Walk. I believe the picture below says it all. Famous running coach Rio de la Cruz of Run Rio fame just smiled.

The start (and no return) of my Run- Walk- Race Walk 3 Interval System: August 2018

Based on my personal experience, the main benefit of 3 intervals instead of 2 is that race walking uses a different set of muscles than running and walking thus allowing the run and walk muscles to have a longer rest and recovery while running and even during the post-running recovery. The magic of 30 seconds for the run is that I’ve experienced that the mental stress of a faster speed is greatly diminished when i know that the run interval will only last 30 seconds and will then have 2 x30 seconds to recover.

In attempts to boost my speed, I experimented with Run/ Walk/ RaceWalk intervals of 60/30/30 and 90/30/30. Personally, what has worked best- fastest, less strain, no injury and more fun is the 30/30/30.

The other benefit of 30/30/30 is that I experience less need to stop completely during the race. Stopping not only penalizes the time and race pace results but also creates cooling of the leg muscles which at least to me, increases the tendency of cramping or muscle tightness during the re-start. Instead of completely stopping, walking slow is much better. But when I walk, I also dont exceed 30 seconds otherwise it’s the running muscles that cool down and become tight.

While Strava presents the best dasboard for my running training, I have proven that using the app, Run Interval allows me to customize my 3 Interval runs. While there is a free version of the app, I have opted to use paid subscriptions for both Strava and Run Interval.

During runs, I only use Run Interval and with just 3 clicks, I can import this in my Strava.

Introduction

Integrating race walking intervals into the traditional run-walk method can transform your training, offering a balanced approach that leverages the benefits of each activity. In this blog post, we’ll explore the scientific and logical reasons for incorporating race walking into your run-walk program, highlighting how this addition can enhance performance, reduce injury risk, and keep your workouts engaging.

Understanding the Speed of Race Walking

Race walking is not just a leisurely activity; it’s a competitive sport with impressive speeds. Here’s a quick look at the speeds for race walking compared to running and walking:

These speeds highlight the efficiency and potential of race walking as a robust component of your training routine.

Scientific and Logical Reasons to Add Race Walking Intervals

1. Reduced Impact on Joints and Muscles
Race walking provides a lower-impact exercise compared to running, reducing stress on joints and muscles. This is particularly beneficial for runners recovering from injuries or those looking to minimize the risk of overuse injuries.

2. Enhanced Cardiovascular Benefits
Maintaining an elevated heart rate without the high impact of running, race walking helps improve cardiovascular endurance and efficiency. This continuous moderate intensity complements the benefits gained from running intervals.

3. Improved Muscle Activation and Balance
Race walking engages different muscle groups compared to running, particularly in the hips, glutes, and lower legs. This variation can improve overall muscle balance, reducing the risk of muscular imbalances and enhancing overall strength and stability.

4. Active Recovery
Adding race walking as a third interval allows for active recovery. Unlike the walking intervals in the run-walk method, race walking maintains a higher intensity level, helping to keep the muscles warm and reduce lactic acid buildup while still providing a break from running.

5. Increased Training Volume
By incorporating race walking intervals, runners can increase their overall training volume without significantly increasing the risk of injury. This allows for more time spent in an aerobic state, improving endurance and overall fitness levels.

6. Variety and Mental Engagement
Adding a new component to the training routine can help maintain interest and motivation. The technique and pace differences required for race walking can provide a refreshing change, keeping workouts mentally stimulating and reducing the monotony of repetitive running sessions.

7. Weight Management
Race walking burns a significant number of calories while being less taxing on the body than running. Including it in the run-walk program can help in better weight management and overall energy expenditure without excessive strain.

8. Enhanced Technique and Form
Race walking emphasizes proper posture, hip rotation, and foot placement, which can translate into better running form and efficiency. The discipline required for race walking can help runners become more mindful of their technique, potentially leading to improved performance and reduced injury risk.

9. Injury Prevention and Rehabilitation
For runners prone to injuries, race walking can serve as a valuable training component that allows continued cardiovascular exercise while giving the body a break from the high-impact forces associated with running. It can be an effective way to maintain fitness during injury recovery periods.

10. Long-Term Sustainability
Integrating race walking into a running program can promote long-term exercise sustainability. The lower impact and reduced injury risk associated with race walking can help individuals stay active and healthy over a longer period, ensuring consistent exercise habits.

Additional Resources

For a visual understanding of the speed and technique involved in race walking, check out these YouTube videos:

1. Just how fast are RACE WALKERS walking?
2. This Guy Walks Faster Than You Run
3. Yes, race walking is an Olympic sport. Here’s how it works.

Conclusion

Incorporating race walking intervals into your run-walk program can provide numerous benefits, from reducing injury risk and enhancing cardiovascular health to keeping your workouts engaging and effective. By combining running, walking, and race walking intervals, you can create a balanced, sustainable training regimen that leverages the unique advantages of each activity.

Explore these benefits and transform your training routine with the perfect blend of running, walking, and race walking. Your body and mind will thank you for the variety, and your performance will reflect the positive changes.

More personal experiences about running: