Your Run: What is a Run Walk?

The Smart Way to Start Running

Starting your running journey can feel like an intimidating or overwhelming process. But it’s an exciting and exhilarating path to stay active, become fitter and to improve general wellbeing. 

Everyone’s journey leading up to your first run is different and the starting process varies between runners. In fact, most beginner runners don’t start by running the whole time. They start with a Run Walk.

So if you’re a walker curious about running, returning after time away, or starting from scratch, we’re here to tell you why a Run Walk is one of the smartest, safest, and most enjoyable ways to start your running journey.

This is Your Run and it starts right here.

What is a Run Walk?

Run Walk is a training method that alternates short intervals of running with walking recovery. Instead of pushing through fatigue, you move with intention to build fitness steadily while keeping your workout achievable.

A simple beginner structure could look like this:

2 minutes running / 1 minute walking

Repeat for 20–30 minutes or what feels like a conversational pace.

No pressure to run nonstop. No expectations around pace or distance. Just a rhythm that allows your body to adapt while your confidence grows.

Why a Run Walk Works So Well for Beginners

Run Walk isn’t a shortcut, It’s a proven method. Jeff Galloway first introduced this idea in 1974 leaning on the Run Walk approach to help new runners control fatigue and alleviate common injuries.

It’s the foundation of popular beginner programs like Couch to 5km, and it’s used by new runners around the world because it works with the body, not against it.

The Benefits of Run Walk

• Reduces injury risk by managing load and fatigue.
• Builds aerobic fitness without burnout.
• Keeps sessions enjoyable, not intimidating.
• Encourages consistency, the real driver of progress.
• Allows you to accomplish small and measurable goals.

Consistency is what turns your effort into results. Starting with a Run Walk makes consistency achievable.

How to Start your Run Walk (Step by Step)

If you’re new to running, keep it simple.

Step 1: Start Easy

Begin with a pace that feels controlled, not rushed. You should be able to finish feeling like you could do a little more.

Step 2: Start with the 2:1 Method

• Run for 2 minutes
• Walk for 1 minute
• Repeat for 20-30 minutes

As fitness improves, you’ll naturally start running longer and walking less.

Step 3: Increase your Run - Walk Ratio

Now that you’re comfortable with your Run-Walk, you can start to increase your Run Walk intervals and even the length of your whole activity. This could look something like this;

Step 4: Set Small Goals

Progress doesn’t mean perfection. It means getting out the door.

Small goals might be:

• Running a little more and walking less
• Completing three sessions in a week
• Adding one extra run interval
• Feeling more comfortable than last time

Each session is a win. 

Gear That Supports Your Start

The right running shoes and gear won’t make you a runner but they will make starting easier, safer, and more enjoyable.

Running shoes are one of the most important parts of starting your journey. A well fitted and comfortable shoe means you’ll cushion the impact of running and substantially reduce your risk of injury. Every shoe you can run in you can also walk in, there’s some great options we recommend that do both really well. Start with options like the Asics Gel Nimbus 28, Hoka Bondi 9 and New Balance Fresh Foam X 880v15. The supportive cushion and accommodating platforms of these shoes make them perfect Run Walk choices.

A good pair of running socks is also something to consider with your running shoes. Not only do they breathe far better than your regular socks, they also give you that little extra cushion for your toes and heels. We offer lots of options but here’s a few to get you started. 

I remember trying Feetures for the first time, it was a game changer for how my shoes fit and how comfortable I was when progressing in my running journey. Other great options to consider might be Lightfeet Evolution for a thicker feel or Steigen for a really minimal feeling.

Because your first runs should feel comfortable, not demanding.

Wrap Up: Your Run Starts Now

Starting running doesn’t require speed, distance, or experience.

It requires a smart beginning.

Run Walk takes the pressure off and replaces it with confidence. It gives your body time to adapt, your mind space to believe, and your routine a structure you can stick to consistently. That’s why it’s proven to work for so many new runners. 

Whether you’re stepping up from walking, returning after time away, or starting something completely new, remember this: every runner starts somewhere.

About the author

Ed - Runner & Content Creator

I’m passionate about all types of running, road and gravel riding, content creation, quality gear and the stories that follow effort and adventure. Triathlon and long distance road running are my current focus as I love pushing the boundaries of the body and mind.