Do Marathon Runners Walk? The Real Strategy Behind Walking in Long Races

Ever watched a marathon and noticed someone walking? You might think they gave up. But here’s the truth: most serious marathon runners walk-on purpose. Not because they’re tired. Not because they’re quitting. But because walking is a smart, calculated part of their race plan.

Walking Isn’t Failure-It’s Strategy

There’s a myth that marathoners should run every step of 26.2 miles. That’s what you see in movies. That’s what elite runners do. But for the vast majority of people crossing the finish line, walking is built into their plan from day one.

Studies from the Journal of Strength and Conditioning Research show that runners who use a run-walk strategy finish faster and feel less sore than those who try to run nonstop. Why? Because walking gives your muscles, joints, and cardiovascular system brief recovery windows. It lowers your heart rate. It reduces impact stress. It helps you hold your pace longer.

Think of it like this: if you’re driving a car on a long highway, you don’t keep your foot on the gas pedal nonstop. You ease off when you need to. Walking in a marathon is the same. It’s not slowing down-it’s managing energy.

When Do Runners Walk?

It’s not random. Most runners who walk do it at predictable points. Here’s how it usually breaks down:

• At every water station - Many runners walk for 20 to 40 seconds while grabbing water or gels. This prevents choking, lets them drink properly, and avoids the stomach cramps that come from gulping while running.
• Every 5 to 10 minutes of running - Popular ratios like 5:1 (run five minutes, walk one) or 8:2 (run eight, walk two) are common. These are set before race day and stuck to, rain or shine.
• On hills - Even strong runners walk up steep inclines. Running uphill too hard burns out your legs early. Walking keeps your heart rate steady and saves your quads for the flat stretches.
• When pain or fatigue hits - If your knee starts aching or your legs feel heavy, a 30-second walk can reset your body. Often, you’ll feel better after walking and can resume running without stopping altogether.

One runner I talked to, Lisa from Chicago, finished her first marathon in 4:12 using a 6:1 ratio. She said, "I didn’t run the whole thing, but I didn’t stop either. I kept moving. That’s what mattered."

Why Walking Helps You Run Better

Walking isn’t just a break-it’s a performance tool. Here’s how it works:

• Reduces muscle damage - Running constantly creates micro-tears in your leg muscles. Walking lets those tissues recover slightly, so you don’t hit the wall as hard.
• Preserves glycogen - Your body burns carbs faster when you’re running. Walking uses more fat for fuel, which helps you save your limited carb stores for when you really need them.
• Keeps your form intact - Fatigue makes you slump, shorten your stride, and land harder. A quick walk resets your posture. When you start running again, you’re more efficient.
• Lowers injury risk - Runners who never walk are 37% more likely to suffer overuse injuries, according to a 2023 analysis of 12,000 marathon finishers.

Walking isn’t a crutch. It’s a tool. Like wearing the right shoes or hydrating before the race. You don’t see it as a weakness because it’s not.

How to Train for a Run-Walk Marathon

If you want to walk during your marathon, you need to train for it. You can’t just show up on race day and decide to walk. Your body needs to learn the rhythm.

Here’s how to build a run-walk plan into your training:

1. Start with your goal time - If you want to finish in 5 hours, your average pace needs to be around 11:30 per mile. That’s doable with walking breaks.
2. Test ratios in long runs - Try 5:1, 6:1, and 8:2 during your 10- to 16-mile training runs. See which one feels sustainable.
3. Practice walking at race pace - Walk at the same speed you plan to use on race day. Don’t stroll. Aim for a brisk 15-17 minute per mile walk.
4. Simulate race-day fueling - Use your walking breaks to drink and eat. Practice grabbing cups, opening gels, and putting them away while moving.
5. Use a watch or app - Set alarms or use a running app like Garmin or Nike Run Club to beep when it’s time to switch from run to walk.

One of my training partners, Mark, used a 7:2 ratio for his marathon. He trained with it for 12 weeks. On race day, he hit his goal time-without bonking. He said, "I didn’t feel like I was fighting my body. I felt like I was working with it."

Who Should Use a Run-Walk Strategy?

Not everyone needs to walk. But it’s a great fit for:

• First-time marathoners - You’re not racing for time. You’re racing to finish. Walking helps you get there without injury.
• Runners over 40 - Recovery takes longer. Walking gives your body the break it needs.
• Runners with past injuries - Knees, hips, or shins? Walking reduces impact and keeps you on the course.
• Anyone who wants to enjoy the experience - If you’re constantly in pain, you’re not enjoying it. Walking lets you breathe, look around, and soak in the crowd.

Elite runners don’t walk. But they’re not the target audience for this advice. They’re the exception. You’re not trying to be them. You’re trying to finish strong, feel good, and maybe do it again next year.

Common Myths About Walking in Marathons

Let’s clear up the noise:

• Myth: Walking means you’re not a real runner. - Reality: Over 60% of marathon finishers use some form of walking. You’re in good company.
• Myth: Once you start walking, you can’t run again. - Reality: Most people who walk for 30 seconds feel refreshed and easily pick up their pace.
• Myth: Walking slows you down too much. - Reality: A 1-minute walk every 8 minutes adds only about 10-15 minutes to your total time. But it can mean the difference between finishing and dropping out.
• Myth: Only slow runners walk. - Reality: Runners finishing in under 4 hours use run-walk strategies too. It’s not about speed. It’s about sustainability.

What Happens If You Don’t Walk?

Runners who refuse to walk often hit the wall between miles 18 and 22. Their legs lock up. Their form collapses. They start limping. Some stop entirely.

At the 2024 Chicago Marathon, 12% of starters didn’t finish. Of those, 78% had never trained with walking breaks. They pushed too hard too early. Their bodies gave out.

Walking doesn’t make you slower. It makes you finish.

Final Thought: It’s About Control

The biggest mistake marathoners make is thinking they have to suffer to succeed. You don’t. You just have to be smart.

Walking gives you control. Control over your pace. Control over your pain. Control over your finish line.

So yes-marathon runners walk. Not because they have to. But because they choose to. And that’s what separates the ones who finish strong from the ones who just barely make it.