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I have also found the run/walk method to be helpful in reducing soreness and injury potential after hard workouts.
Most runners are mileage hounds, even when we’re well aware that the purpose of a recovery run is to facilitate recovery. Stubbornly, most runners will continue with the distance scheduled for the day, regardless of how tired it’s making them. I know I have felt absolutely thrashed during a recovery day and yet didn’t back off the distance.
Implementing a run/walk, even if it’s as simple as a 1-minute break every 10-15 minutes, can dramatically reduce the stress on your structural system and help keep a recovery run a real recovery run. Sure, it’s a hit to the ego, but I’ll trade a smart implementation of the run/walk on a recovery run if it means I can workout harder and race faster down the road.
As with any specific training method, learn to think creatively rather than listening to those who only see one way of accomplishing a goal. When used correctly, the run/walk method can be an critical tool in the hands of both beginner and experienced runners alike.