How to do the run walk method

The run walk method blends running and walking into a flexible routine that welcomes people of all abilities — including those who may get joint pain or discomfort with continuous running. Instead of focusing on long, uninterrupted stretches of running, this approach weaves in walking intervals, making running feel more approachable and sustainable.

While the run walk method may sound most appropriate for beginner runners, many experienced runners find that alternating between running and walking reduces pain or injury. It also adds variety to runs and may help you cover more distance.

“The run walk method is a versatile tool for building fitness and confidence with movement, no matter where you’re starting from,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health. “It puts you in charge of how much you run or walk, so you can tune into your body’s needs and enjoy the process.”

In this guide from Hinge Health, learn how the run-walk method can support your movement goals at any fitness level. Plus, get practical tips and warm-up exercises recommended by Hinge Health physical therapists to help you get started with run-walk intervals.

What is ‘Jeffing’ or the run walk method?

The run walk method — sometimes called “Jeffing” or the “Jeff Galloway Method” — was created by Olympic runner Jeff Galloway in the early 1970s to help beginners ease into running. By adding short walking breaks to runs, even people who were new to running could keep going and enjoy the process. 

The run walk method is a type of interval training, where you alternate between running and walking. “You can adjust the length of each interval based on how you’re feeling that day,” says Dr. Plankis. 

Walking breaks don’t just make running more approachable — they allow you to catch your breath, ease tension and discomfort, and cover more distance. Many seasoned long-distance runners also use the run walk method to help them feel better during races and sometimes even improve their race times in a half or full marathon. No matter your running or fitness experience, “Jeffing” lets you move in a way that supports your needs and goals.

Benefits of the run walk method

The run-walk method combines two forms of aerobic exercise — running and walking — both of which provide numerous health benefits, from increased energy levels to better recovery. The run-walk method can also help you become a stronger runner. These benefits include:

• Boosts energy and endurance. Running and walking help build aerobic endurance, so you may find you have more energy for everyday activities like errands, household tasks, and spending time with family. “Endurance is like your battery — the better you pace yourself, the longer your energy lasts,” explains Dr. Plankis. Taking walking breaks during your run gives your body a chance to recover, helping you cover more distance without feeling worn out. Building endurance with the run-walk method can also help you feel more prepared for daily tasks, like climbing stairs or playing with children.

• Reduces stress. Switching between running and walking helps your body move between the sympathetic “action” and parasympathetic “relaxation” parts of your nervous system. “Alternating between these two states supports your nervous system, which can help you manage feelings of stress or overwhelm, and may even help improve your mood,” says Dr. Plankis.

• Makes running more enjoyable. Adding walking breaks to your run can make your routine feel more interesting and less repetitive. “Many people find they enjoy running more with walking breaks because of the variety,” says Dr. Plankis. Walking intervals also give you a chance to practice mindfulness, checking in with yourself, enjoying your surroundings, or listening to music or podcasts. 

• Improves running pace. Practicing short bursts of faster running — with walking breaks in between — can help your body get used to moving at a quicker pace without feeling overwhelming. “For example, you might run a little faster for 30 seconds and then walk to recover,” says Dr. Plankis. Repeating these intervals can build strength, stamina, and endurance, making it easier to pick up your pace over time.

• Supports recovery. Mixing walking breaks into your run can reduce muscle soreness afterward. In fact, one study found that recreational marathoners who used the run-walk method had less muscle pain and fatigue than those who ran a whole race with no walk breaks. This suggests you may have less muscle stiffness, fewer aches, and more energy for other activities when adding walk intervals to your running routine.

• Lowers injury risk. Walking breaks give your body a chance to recover between running intervals. This gentle approach helps you gradually build resilience and reduces your risk of common injuries — such as  runner’s knee and Achilles tendonitis — that can happen from increasing mileage or your “time on feet” (time spent running) too quickly.

• Builds stronger bones. All weight-bearing exercise, such as walking, dancing, and playing pickleball, can help keep bones strong and resilient. Maintaining strong bones is an important part of reducing the risk of conditions like osteoporosis, which can increase the risk of bone fractures after falls. Generally, exercises that include higher-impact movements — like running or jumping — offer the most support for bone health. The run walk method provides a gentler way to include a higher-impact exercise like running into your workout routine, making it more accessible (even if you experience musculoskeletal pain or joint sensitivity). Even short bursts of running can offer benefits for your bones, Dr. Plankis says.

How to implement the run walk strategy

There’s no single right way to start using the run-walk method — it’s about finding what feels best for you. “Everyone’s routine will look a little different. The key is to find a mix of running and walking that works for your body and your goals,” says Dr. Plankis. Here are a few simple tips to help you get started.

• Begin with shorter running intervals and longer walking ones.

• Walk at a comfortable pace — you don’t have to power walk, or try to make up for the break. Take this time to relax and recover.

• Start your walk interval before your legs feel tired. This will make it easier to resume running after your walk interval.

• Aim for about 20 to 30 minutes of activity, including warm-ups and cool-downs.

• Gradually increase your running intervals, or shorten your walking intervals over time as your body adapts .

• Keeping intervals the same and gradually increase your total workout time. This is an effective way to build up to longer distances like a half marathon.

• Listen to your body. If a run interval feels tough, shorten it. If you need more time to recover, lengthen the walking interval.

Run and walk intervals: A beginner's guide

The common beginner ratio is 1:4 (running to walking): 

• 10 seconds of running and 40 seconds of walking

• 30 seconds of running and 2 minutes of walking

• 1 minute of running and 4 minutes of walking

If you’re new to exercise, consider beginning with ‌shorter run intervals and gradually increasing those intervals as your fitness level improves. 

If that feels too challenging, you could extend the walking portion to 1:6 or 1:9.

• 10 seconds of running and 1 minute of walking (1:6)

• 30 seconds of running and 3 minutes of walking (1:6)

• 1 minute of running and 6 minutes of walking (1:6)

• 10 seconds of running and 1½ minute of walking (1:9)

• 30 seconds of running and 4½ minutes of walking (1:9)

• 1 minute of running and 9 minutes of walking (1:9)

How to progress with the run walk method

You can progress in several ways, including:

• Increase both intervals. For example, 2 minutes of running and 8 minutes of walking.

• Increase the run interval. But keep the walk interval the same (2 minutes of running and 4 minutes of walking) until the ratio is 1:1 (4 minutes of running and 4 minutes of walking).

• Decrease the walk interval. But keep the run interval the same (for example, 1 minute of running and 3 minutes of walking) until the ratio is 1:1 (1 minute of running and 1 minute of walking).

More seasoned runners can flip the intervals, for example, running for 4 minutes and walking for 1 minute.

How to determine your run-walk interval ratio 

Finding your best starting run-walk intervals may take some trial and error. “There’s no single right way to choose your intervals, and no research shows that one ratio is best for everyone,” says Dr. Plankis. Here are a few methods you can use to find a ratio that works for you.

Rate of perceived exertion (RPE)

Rate of perceived exertion (RPE) is an easy way to check how hard you’re working, simply by noticing how you feel. On a scale from 0 to 10 — where 0 is no effort and 10 is your max — you can judge your intensity by your breathing and ability to talk.

• Aim for run intervals in the 4–5 RPE range, where you’re breathing harder but can still talk comfortably. 

• Aim for walk intervals in the 1–3 RPE range, where talking is easy and your breathing is relaxed.

“If you’re running for a minute at a 4 or 5, but notice it jumps to a 6 or 7 when you try a minute and a half, use that as a guide for your interval length,” says Dr. Plankis.

Heart rate monitoring

You can also use your heart rate to guide the length of your run and walk intervals. A heart rate monitor or smartwatch makes this easy to track. “Aim to keep your running heart rate between 50% and 70% of your maximum,” says Dr. Plankis. You can calculate your maximum heart rate by subtracting your age from 220. For example, the maximum heart rate for someone who’s 40 is 180. Ideally, their heart rate shouldn’t exceed 126 beats per minute. 

“For walking breaks, let your heart rate drop by at least 20 beats per minute before starting to run again,” Dr. Plankis says. This approach helps you find run-walk intervals that feel comfortable and effective for you.

Online calculator 

Jeff Galloway’s Magic Mile Calculator uses your 1-mile run time to predict race paces and suggest run-walk intervals for distances from a 5K to a marathon. It’s a helpful tool if you want to use the run-walk method in races.

Additional tips for using the run walk method

Finding the right run-walk ratio is just one part of supporting your running journey. You can get even more out of the run-walk method by warming up before your intervals and staying consistent with strength training. These tips include:

• Do warm-ups. Starting your run-walk with a gentle warm-up helps your body adjust and get your muscles ready to move. “A good warm-up sets you up for success by reducing discomfort and stiffness, both at the beginning of your workout and later on,” says Dr. Plankis.

• Take active rest days. You don’t need to do a run-walk workout every day to see progress,” says Dr. Plankis. Doing the run-walk method three or four times a week and taking active rest days in between — like going for an easy walk, stretching, or doing yoga — gives your body time to recuperate and build strength. “Recovery is what helps your body get stronger — not overdoing it,” says Dr. Plankis.

• Use an easy interval tracker. Doing the run-walk method with a watch or app can alert you when it’s time to begin each interval. This can make your workout more consistent and easier to manage. It also lets you focus on enjoying your run rather than constantly watching the clock.

• Stay consistent with strength training. Because running is a high-impact activity, your muscles need to be ready for the demands of each step. A full-body resistance training plan can help improve your performance and lower your risk of injury. Aim to strengthen everything from your shoulders to your feet. 

• Listen to your body. Use walk breaks to check in with yourself — notice your breathing, heart rate, and any areas of discomfort. “These breaks are a chance to tune in and adjust your intervals if needed, which helps you keep making progress,” says Dr. Plankis. The run-walk method is flexible, so you can also change how often you run-walk based on how your body feels that day.

• Wear running shoes that are comfortable for you. There are so many different running shoes out there. Choose a pair that feels comfortable and supportive for your feet. You can go to a running shoe store and get fitted by a professional. Remember, running shoes lose their cushioning and support over time — consider replacing them every 350 to 500 miles, or every six months to a year. Wearing old running shoes can stress your joints and increase injury risk.

• Include cross-training into your routine. Mixing up your workouts with activities like swimming, rowing, or doing an elliptical workout targets different muscle groups and helps prevent overuse injuries. “Cross-training gives your body variety, which can reduce pain, lessen post-workout soreness, and improve mobility,” says Dr. Plankis.

These warm-up exercises and dynamic stretches increase blood flow, deliver more nutrients to working muscles, and improve range of motion across your body to reduce your risk of injury and prepare you for a more enjoyable run-walk.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT tip: Celebrate the small wins

Picking up any new workout routine, and staying consistent with it, is worth celebrating. “You don’t have to wait until the end of the week to celebrate your progress,” says Dr. Plankis. “Even finishing one run interval is worth celebrating — you might do this several times in a single workout, which can keep things fun and motivating.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Galloway, J. Run Walk Run: It Began in 1974. https://www.jeffgalloway.com/training/run-walk/ 

2. Hottenrott, K., Ludyga, S., Schulze, S., Gronwald, T., & Jäger, F.-S. (2016). Does a run/walk strategy decrease cardiac stress during a marathon in non-elite runners? Journal of Science and Medicine in Sport, 19(1), 64–68. doi:10.1016/j.jsams.2014.11.010

3. Monitoring Exercise Intensity Using Ratings of Perceived Exertion. (2009). American Council on Exercise. 

https://contentcdn.eacefitness.com/assets/education-resources/lifestyle/fitfacts/pdfs/fitfacts/itemid_2579.pdf 

4. Schuster, J., Hulme, A., Parner, E. T., Merete Møller, Lindman, I., Abrahamson, J., Simonsen, N. S., Jacobsen, J. S., Ramskov, D., Skejø, S., Laurent Malisoux, Bertelsen, M. L., & Nielsen, R. O. (2025). How much running is too much? Identifying high-risk running sessions in a 5200-person cohort study. British Journal of Sports Medicine, bjsports-109380. doi:10.1136/bjsports-2024-109380

5. Prieto-González, P., & Sedlacek, J. (2022). Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters. International Journal of Environmental Research and Public Health, 19(17), 10773. doi:10.3390/ijerph191710773