Walking in Marathons: Simple Tips to Keep You Moving

Thinking about walking a marathon? You’re not alone. Many runners add walking intervals to stay comfortable, avoid burnout, and still hit the finish line. Below you’ll find straightforward advice that helps you plan, train, and race without over‑thinking it.

Why Walk in a Marathon?

Walking isn’t a sign of weakness – it’s a smart energy‑saving tool. When you walk for a few minutes every few miles, you give your muscles a break, lower the risk of cramps, and keep your heart rate steadier. That steadier heart rate means you use less glycogen, so you won’t hit the wall as early. It also helps beginners meet the 17‑hour marathon cutoff that many UK races set.

Another benefit is injury prevention. Putting a foot down every so often reduces the repetitive impact on your knees and hips. If you’ve ever felt a niggle after a long run, a walk‑run plan can keep those aches at bay.

Key Walking Strategies

1. Pick a walk‑run ratio that fits you. A common starter is 5 minutes running, 1 minute walking, repeated for the whole race. More experienced walkers might try 10‑minute runs with 30‑second walks. Test different ratios in training runs to see what feels right.

2. Use a consistent cue. Many walkers count steps, listen for a song change, or follow a mileage marker. Having a cue stops you from guessing when to walk and keeps your rhythm smooth.

3. Keep your walking form efficient. Stay tall, swing your arms, and land on the ball of your foot. Avoid heavy heel‑strikes – they waste energy and can sore your calves.

4. Plan your walk breaks. Most runners schedule walks just before or after a tough hill, at aid stations, or every 8‑10 km. Knowing where you’ll walk removes decision‑making fatigue on race day.

5. Practice with race‑day gear. Wear the shoes, socks, and clothing you’ll use on race day during long training walks. This helps you spot any chafing spots early and ensures your shoes aren’t too tight when you add walking time.

Training tips: build a long run each week that includes at least one walk‑run interval. Start with a 20‑km run that has a few short walks, then gradually increase the distance and lengthen the walking sections. Add a couple of easy “walk‑only” days to teach your body how to recover while staying on its feet.

Nutrition matters too. Because walking reduces your overall calorie burn, you might need a slightly lower carb intake than a nonstop runner. Still, stick to the familiar race‑day fueling plan – gels, sports drinks, and a banana at the 30‑km mark work for most walkers.

On race day, arrive early, walk to the start line, and do a quick warm‑up jog. When the gun fires, stick to your pre‑planned ratio and enjoy the crowd’s energy. If you feel strong halfway through, you can shorten the walk breaks or lengthen the runs. The goal isn’t to sprint the whole race, but to finish feeling good.

Bottom line: walking in a marathon is a practical, proven way to finish faster, stay healthier, and enjoy the experience. Use the tips above, test them in training, and you’ll cross the line with confidence.