Does Walking Slow You Down?
The surprising relationship between walking and finish time
The surprising relationship between walking and finish time
Common Concern
“Won’t walking slow my time?”
This is a concern many runners have when trying Reset Running.
Bottom line: For most recreational runners, the impact on finish time is less than expected.
Let’s Calculate
Marathon Case
Conditions:
- 15:5 cycle (15 min run, 5 min walk)
- Running pace: 7:30/km
- Walking pace: 12:00/km
Calculation:
| Item | Time |
|---|---|
| Running time (75%) | ~4:30 |
| Walking time (25%) | ~1:30 |
| Total | ~6:00 |
At 7:30 pace, you cover about 36km while running. Walking the remaining 6km, you finish in about 6 hours.
Comparison with “No Walking”
Conditions:
- Run continuously without walking
- Average pace: 7:30/km
Calculation:
- 42.195km × 7:30 = ~5:16
Difference: About 44 minutes
You might think “44 minutes slower!” But there’s a big catch here.
The Catch: The “Can Run Continuously” Assumption
Reality Isn’t So Simple
“Running continuously at 7:30 pace without walking” is unrealistic for many recreational runners.
In reality:
- Pace drops in the second half
- Hit “the wall” after 30km
- Cramps, pain appear
- Worst case, DNF
The Risk of “Crashing”
Running continuously without walking increases the risk of crashing in the second half.
| Pattern | First Half Pace | Second Half Pace | Finish Time |
|---|---|---|---|
| A: No walking (crash) | 7:00 | 10:00 | ~6:00 |
| B: Run with 15:5 | 7:30+12:00 | Maintained | ~6:00 |
If you crash, you end up with similar time anyway. Plus, crashing means longer suffering and no room to savor connections.
The Longer the Distance, the Smaller the Gap
100km Case
For ultramarathons (100km), this trend becomes more pronounced.
Running 100km continuously without walking is difficult even for top runners. Most finishers incorporate walking somewhere.
Planned walking with Reset Running:
- Less physical damage
- Stable pace through the second half
- Room to savor connections
Time Saved by “Not Walking”
Taking 100km as an example:
| Strategy | Finish Time | Physical State |
|---|---|---|
| Run as long as possible without walking | 14-16 hrs (18+ if crashed) | Wrecked |
| Progress systematically with 15:5 | 14-15 hrs | Relatively fine |
Time saved by “not walking” is often less than time lost by “crashing.”
Pro vs Amateur Difference
Top Runners Have Different Approaches
Reset Running may not suit runners aiming for sub-3 (under 3 hours marathon).
They:
- Have sufficient training
- Know pace distribution intimately
- Can “run continuously without walking”
Reality for Recreational Runners
Meanwhile, for many recreational runners:
- “Running continuously without walking” is difficult
- Risk of crashing in second half
- “Finishing” is the top priority
Reset Running is for recreational runners who prioritize completion and enjoyment over records.
What’s More Important Than Time
Reset Method Values
What the Reset Method values isn’t time or distance.
- Noticing connections
- Weaving stories
- Finishing with margin
Walking time is for recovery, enjoyment, and recording.
What You Can Do in 5 Minutes
- Take multiple photos
- Record voice memos
- Really look at the scenery
- Hydrate and fuel properly
- Chat with nearby runners
- Thank people cheering
These are things you can’t do while running continuously.
Do You Want to Think “That Was Quality Time”?
When you finish, what do you want to think?
- “I ran X hours X minutes” (time)
- “That scenery was amazing,” “That conversation made me happy” (connections)
Both matter, but the Reset Method emphasizes the latter.
Try It Yourself
Try in Training
First, try 15:5 in training.
- Time doesn’t drop as much as expected
- Second half still feels good
- Time to savor connections appears
This experience builds confidence that “walking is okay.”
Try in Races
Once confident from training, try in races.
Choose races with generous time limits for peace of mind.
| Category | Recommended Limit |
|---|---|
| Half | 3:30+ |
| Full | 7:00+ |
| 100km | 14:00+ |
Summary
The concern “walking slows time” is understandable.
But for many recreational runners:
- Impact on finish time is less than expected
- Considering “crashing” risk, walking often works out better
- There are things more important than time
Try it in training first, and confirm with your own body.
The time gained by “not walking” might be worth less than the connections gained by “walking.”