Have you every thought "running is not for me" or "I can't run"? Do you want to start running but are afraid it'll be too hard? Do you have bad knees? Are you currently running but want to run a lot farther (maybe there is a local race you'd love to finish)?

If so, this is a perfect technique for you.

The Walk-Run Method was originally developed by Jeff Galloway, a runner who was on the US Olympic Team in 1972.

The Concept

It's harder to run than walk, obviously. And running wears on your body more than walking. Yet everyone who runs wishes they could go father without a lot of difficulty and struggle. Our bodies require a lot of conditioning to run efficiently. Sometimes we have limitations (like knee issues).

The solution: Simply alternate between walking and running to cover the distance. It works because the run moves you ahead more quickly, and the walk allows your body time to recover from the effort of the run.

The idea may seem obvious, but many if not most people who start running get the idea stuck in their head that if you want to run a certain distance or enter a race, then, well ... you actually have to run the whole way or it "doesn't count". That's limited thinking. It turns out that for long distances (anything considerably longer than you're currently running), doing a walk-run interval allows you to go farther, faster than if you forced yourself to run the whole way. And you can cover distances you never thought possible.

The walk-run interval is up to you. For example, you could:

Run 1 minute, walk 5
Run 1 minute, walk 10
Run 5 minutes, walk 5
Run 5 minutes, walk 1
Run 3 minutes, walk 2

You get the idea. Change the interval as it suits you.

Gradually increase your run time. Or, if you want to cover a longer distance -- you can keep the same ratio -- or increase the walking period as you get more tired.

Amazing Results

You will be amazed at how far you can go using this technique.

Yes, many, many people have used the Walk/Run Technique to run marathons when they never thought they could.

Ultramarathoners (people who run father than a marathon) naturally use this technique because running an entire 50 or 100 miles is impossible for the average person. The only way to do it is to keep moving forward as efficiently as possible and that means alternating walking and running.

It's the same for you, no matter what the next big distance goal is ... maybe it's a run around the block ... 1 mile ... or a local 5K race. You don't have to wait until you're fit enough to run the whole way. Walk/run instead, and achieve that milestone!

Whatever it is ... the walk/run technique can get you there.

For That Matter - You Don't Have to Run At All

You shouldn't feel any pressure to start running if you don't want to, or physical conditions prevent it. Walking is an amazingly beneficial activity. You can get great benefits by simply walking fast. Aim to walk as fast as you can walk without running and you will not have any of the impact of running -- yet you'll get the same benefit of a slow jog. You can also follow a similar technique by walking fast, then walking slow (similar to the High-Intensity Bursts idea).

Does Running Ruin Your Knees?

In short ... no. It's a very widely held belief but it's wrong. "Bad knees" are caused by bad genetics. Running does not cause bad knees. Studies have proven that if anything, running helps your knees get stronger. "Use it or lose it" applies to knees.

When you first start running, they may be sore -- but if you gradually build up your running, for the majority of people, the knees will adapt.

Many people use their knees as an excuse, when in reality they just don't "like" running or are afraid to do it. Yet it's like anything else - it takes some getting used to. Over time the distance you can run will grow and you will amaze yourself with how far you can run and how much you now enjoy what used to be very hard.

That said -- some people do in fact have medical conditions that prevent running. Ask your doctor about it. Just (please) do not assume you can't run without concrete evidence that you can't. Hundreds of thousands of people have learned the joy and rewards (physical, emotional, mental) of running and the next person could be you!