Walking Does Not Make You Any Less of a Runner: A Coach’s Perspective

In running, walking often gets a bad reputation. It’s seen as a sign of weakness, a mark of inexperience, or something “real” runners don’t do.

As a running coach, I can tell you this: that mindset is not only unhelpful, it’s bollox.

Walking is not failure. It’s strategy. It’s smart training. And, when used correctly, it can make you a stronger, faster, and more durable runner.

Why Walking Is Smart Training

Running is a full-body, high-impact activity. Your muscles, joints, and stabilisers are constantly engaged. Even elite runners can only maintain perfect form for so long before fatigue starts to compromise efficiency and increase injury risk.

Walking breaks allow your body to reset. They reduce strain, prevent overuse injuries, and give your muscles a moment to recover before fatigue leads to sloppy form.

Elite athletes use walking strategically. During ultras, trail runs, and long training sessions, they integrate walking not because they are weak, but because it optimis

es performance and ensures they finish strong.

When and How to Use Walking for Maximum Benefit

1. Use Walking to Manage Fatigue Fatigue is inevitable. When it hits, form deteriorates, hips drop, posture collapses, stride shortens, and feet shuffle. Walking resets your body, improves posture, and gives your mind a brief recovery window, keeping your run safe and sustainable.

2. Walk Uphills Strategically Uphill segments are naturally more taxing. Walking uphill can help preserve energy, maintain cadence, and keep form intact for the rest of your run.

3. Incorporate Walk Breaks in Long Runs On runs over 10–15 miles (or during ultra-distance training), schedule walking breaks to stay fresh. Even short, 30–60 second walks every 3–5 miles can prevent fatigue from becoming form-breaking exhaustion.

4. Listen to Your Body, Not the Crowd The strongest runners are not the ones who refuse to walk, they are the ones who make intelligent decisions based on how their body feels. Form over ego, always.

Walking Is a Tool, Not a Weakness

Walking doesn’t take away from your identity as a runner. What makes you a runner is consistency, resilience, and the willingness to keep moving forward, whether that’s running, jogging, or walking.

Giving Yourself Permission to Walk; Running is as much a mental challenge as it is a physical one. One of the hardest things many runners face is allowing themselves to slow down without guilt. Society, running culture, and even our own inner critic often tell us that stopping, walking, or taking a break is “weak” or “not real running.”

Here’s the truth: it’s neither weak nor wrong. Walking is a tool, and choosing to use it is a sign of mental strength, self-awareness, and confidence.

Giving yourself permission to walk requires rejecting social pressures and focusing on your own needs and goals. It’s about understanding that running is personal. Your journey isn’t defined by others’ expectations, it’s defined by your consistency, resilience, and the smart choices you make to keep moving forward safely and sustainably.

When you allow yourself to walk strategically:

• You take control of your training rather than letting fatigue or ego control you.

• You develop confidence in your decision-making, knowing that slowing down when needed is a performance advantage, not a weakness.

• You cultivate self-compassion, which strengthens your mental resilience for long runs, races, and life beyond running.

Over time, you may notice something interesting: as your fitness, strength, and efficiency improve, your body may require fewer walking breaks. But this is not a strict rule, different courses, terrain, weather, and perceived effort will always play a role. Uphills, technical trails, heat, or fatigue can all mean more walking is the smartest choice, while flat or familiar terrain may allow you to run longer without pause.

Ultimately, the strongest runners aren’t the ones who never walk, they’re the ones who trust themselves, listen to their bodies, and walk when it makes sense. Social validation is irrelevant when your goal is long-term health, performance, and enjoyment.

As a coach, my advice is simple: embrace walking as part of your training. Use it strategically. Protect your form. Avoid injury. And remember, smart runners finish stronger, last longer, and enjoy the journey more.

Your body is your most important training partner, respect it.