Try the Jeff Galloway run-walk-run method

What to Do

Use structured run-walk intervals throughout your entire run, even as you get fitter. Start with 30 seconds running / 30 seconds walking, then progress to 1:1, 2:1, 3:1, and eventually 4:1 or 5:1 ratios.

Why It Works

Developed by former Olympian Jeff Galloway, this method claims a 99%+ race completion rate. A study in the Journal of Science and Medicine in Sport found runners using walk breaks maintained more consistent pace and experienced less fatigue than continuous runners. Walk breaks preserve muscle glycogen and keep heart rate stable.

Tips

• Walk breaks are not cheating — many experienced runners use this method for marathons
• Set a repeating interval timer on your phone or watch
• Progress to longer run intervals only when the current ratio feels comfortable
• This method is especially good for injury-prone runners and those returning after a long break