Do Marathon Runners Walk? Honest Truths About Marathon Strategy

Surprised to hear marathon runners walk? Believe it or not, walking is totally normal in marathons—even for seasoned runners. In fact, you’ll spot Olympic-level athletes taking a few walking steps at aid stations or up nasty hills. Plenty of everyday runners use planned walk breaks as a core part of their strategy. It’s not a secret shortcut. Sometimes, it’s the only way to make it through 26.2 miles with your body and pride intact.

If you’ve ever hit a wall in a long run, you know how hard it gets to just keep moving. Mixing walking with running actually helps delay that “out of gas” feeling. A lot of coaches even encourage it, especially if you’re after a strong finish and not trying to win the race. Let’s get real: forcing yourself to run every step can actually slow you down in the final miles if you burn out early.

• Why Runners Walk During Marathons
• The Galloway Run-Walk Method
• Stories from the Finish Line
• When Walking Is the Smart Choice
• Practical Tips for Mixing Walking and Running

Why Runners Walk During Marathons

So, why do runners walk during a marathon? It boils down to saving energy, avoiding injuries, and simply making it to the finish line in one piece. Most folks don’t have the stamina to run nonstop for over four hours, and even many who call themselves runners will admit to mixing in some walks. In the 2024 New York City Marathon, the average finish time was just over 4 hours 40 minutes. Most of those runners walked at some point—even if it was just through aid stations.

Walking can help lower your heart rate and lets your muscles recover for a bit—like a pit stop for your legs. Dehydration and muscle cramps become major threats in the later miles, and walking is a good way to keep those issues in check. Plus, research from the American College of Sports Medicine shows walk breaks can help you keep up a better average pace than if you run hard at the start and then crash near the end.

Here’s why you’ll see walking during marathon events:

• Refueling: Grabbing water, gels, and snacks is way easier and safer while walking.
• Heat: Races on hot days make it way harder for your body to keep up, so walks help you cool off.
• Injury prevention: Short walk breaks lower joint stress and give your muscles a break so you avoid injuries.
• Mental reset: Those quick breathers help you regroup and stay positive, especially when the going gets tough.

Marathoners aren’t walking out of weakness. It’s part of a smart plan to reach that finish line strong, not stumbling. If you see folks walking, chances are they’re just racing smart—not giving up.

The Galloway Run-Walk Method

Ever heard of Jeff Galloway? He’s the guy who turned walking during a marathon into a legit training method. This isn’t about giving up when you’re tired; it’s a game plan designed before you even step on the course. Galloway is a former Olympic runner who started coaching beginners in the 1970s and saw something wild—planned walk breaks helped people avoid exhaustion and injury, and some even finished faster than if they ran nonstop.

The Galloway Run-Walk Method is simple: you run for a set amount of time, then walk for a short, steady period, and repeat. For example, you might run for four minutes, then walk for one minute. The key? Stick with your intervals right from the beginning. Don’t wait until you’re toast—the method works best when you use it as a pre-set system, not an emergency bailout.

Here’s how a basic run-walk ratio might look in real life:

• Beginner runners: Run 30 seconds, walk 30 seconds
• Intermediate: Run 3 minutes, walk 1 minute
• Experienced: Run 8 minutes, walk 30 seconds

Galloway’s followers have finished marathons with less pain and less post-race stiffness. Some even cut down their finish times compared to running non-stop. The reason? Regular walk breaks let your muscles recover, keep your legs fresher, and help you fight fatigue over those later miles.

There’s no shame in mixing walking into your race. Loads of major city marathons see thousands using this method. You’ll notice it especially in run-walk pace groups. The coolest part is how it takes the pressure off—people who use these intervals often say they feel better at the finish line and actually enjoy the race.

If you decide to give it a shot, pick a run-walk interval that matches your pace and stick with it right from the start. It’s not just for beginners—it works for folks aiming to finish strong, skip injuries, or just get to the end smiling. That’s what makes the Galloway Run-Walk Method stick around year after year.

Stories from the Finish Line

Ask around at any marathon finish line and you’ll hear plenty of honest stories about walking during a race. A TV replay from the 2021 Boston Marathon showed pro runner Molly Seidel grabbing drinks and walking a few steps at aid stations. She still finished third overall, in front of thousands who never let themselves walk. This isn’t rare—elite and everyday runners both do it when needed.

Take Jeff Galloway, an Olympian who popularized the run-walk method back in the 1970s. He’s coached over 300,000 runners and says most of them cross the line faster and recover better compared to those who run the whole way. When talking to regular finishers, you’ll hear how mixing in walking helped them push through cramps, heat, or even mental rough patches.

Here are some real experiences from actual marathons:

• In the 2022 New York City Marathon, over 50% of finishers reported walking at least once, often for just a minute at water stops or during the last few hilly miles.
• At Chicago, veteran participants often use 5-minute run/1-minute walk intervals, especially if temps or humidity are high.
• Beginner runners who use planned walk breaks generally have a much lower dropout rate during their first race than those who run nonstop.

This approach isn’t just for mid-packers. According to data from Marathon Handbook, even some runners finishing in under three hours build short walking breaks into their routine. And that’s not about being lazy or giving up—it’s a smart tactic to deal with fatigue, keep fueling, and avoid dragging yourself over the final miles.

Basically, if you’re worried that walking makes you less of a marathoner, let go of that idea. The proof is right there on the finish line—students, pros, parents, and retirees all crossing the tape using a mix of running and walking, with plenty of smiles and way less pain.

When Walking Is the Smart Choice

Walking isn’t just for runners who are struggling. There are moments when walking during a marathon is actually the smart play, no matter your pace or fitness level. If you’re battling cramps, feeling dizzy, or your heart rate’s through the roof, slowing to a walk can save your race and protect your health. Even pros sometimes walk through aid stations to grab water and gels without choking, then pick the pace back up.

You’ll notice experienced runners walk up the steepest parts of a marathon hill to conserve energy. By mixing short walk breaks into your race plan, you’re less likely to hit the dreaded wall later on. According to Jeff Galloway, a former Olympian and coach:

“Walk breaks every mile or so let runners recover, control fatigue, and run faster times overall.”

Here are a few moments when walking is your best bet during a marathon:

• Aid Stations: Slowing down here reduces spills and lets your stomach settle.
• Tough Hills: Power-walking up a hill takes less energy than running—most runners actually lose very little time.
• Onset of Cramps: A quick walk break, plus a sip of electrolytes, can prevent cramps from spoiling the race.
• After the Wall: Walking helps reset your legs and mindset if you’re completely out of steam around mile 20.

Skipping walk breaks isn’t a badge of honor. Sometimes walking—planned or unplanned—is what keeps a runner moving to the finish line rather than getting pulled from the course. Listening to your body and adjusting your pace is how people actually finish strong, race after race.

Practical Tips for Mixing Walking and Running

If you’re looking to go the distance without falling apart, learning how to mix walking and running during a marathon can change everything. This isn’t just for beginners—there are plenty of marathoners at all levels who use walk breaks without any shame. Here’s how you can do it right, maximize energy, and still earn that medal.

First up, don’t wait till you’re completely wiped out to start walking. The trick is planning walk breaks before you’re desperate. Jeff Galloway’s run-walk method is backed by decades of results. For example, running for 4 minutes and then walking for 1 minute is a popular ratio. People using run-walk strategies often report finishing stronger and, surprisingly, sometimes even faster than those running the whole way.

• Set your intervals: Try 4:1 or 5:1 (run:walk) in training. Tweak it until it feels right for you.
• Keep walks brisk: Strolling will slow you down, but power walking keeps your momentum up.
• Use walks at aid stations: Drink, eat, and reset. Even elite runners slow down here to avoid choking on water and gels.
• Stick to your plan: It’s easy to ditch walk breaks when you’re feeling strong early on. Don’t. Most people hit the wall because they start too fast.
• Check your watch: Using a timer or smartwatch to cue your run and walk shifts means you don’t have to think—just go when it buzzes.

Here’s a quick look at how some popular walk/run ratios compare over a full marathon:

Remember, practice your run-walk plan in your long training runs. Race day isn’t the time to wing it. It’s your best shot at beating the wall and making your marathon experience way less miserable. Thousands of runners have crossed the finish line strong by keeping things simple—run, walk, repeat, finish smiling.