Walking During Marathon Training: Does It Help or Hurt?

If you’ve ever found yourself walking during marathon training and then feeling guilty about it, you’re not alone. Many runners wonder if walking means they’re falling short — or worse, sabotaging their marathon prep. But here’s the truth: walking can be a smart tool if you use it the right way.

Here’s when walking helps, when it might hurt, and how to use it strategically in your marathon training.

When Walking Helps

Active recovery
Walking is low-impact and easier on the body than running, which makes it a great way to boost weekly mileage without piling on extra stress. On rest days, brisk walking can help with blood flow, recovery, and maintaining aerobic fitness.

Long runs with a run/walk strategy
Jeff Galloway popularized the run/walk method (sometimes called “Jeffing”), where planned walking breaks are built into long runs and races. For beginners — or anyone tackling their first marathon — it can be a game-changer, helping you to cover the distance without burning out. It’s also a proven pacing strategy for triathletes, who must run on already-tired legs.

During injury recovery
If you’re battling shin splints, tendonitis, or other overuse injuries, walking lets you stay active while keeping impact lower than running. It can also be a safe bridge back to full training following a more serious injury.

Heat, hills, and altitude
Sometimes walking is the smart choice. In extreme heat, on steep climbs, or at high altitude, walk breaks keep your heart rate under control and prevent overexertion. Many experienced runners use walk breaks in these scenarios and it’s a key strategy in ultramarathons.

When Walking Might Hurt

If it replaces quality sessions
Intervals, tempos, and steady long runs are the backbone of marathon training. Replacing them with walking won’t develop the same adaptations in speed and endurance. That said, walking can be useful as active recovery between hard efforts.

Over-reliance
If you end up walking in every single run (when it’s not part of a plan), it may be harder to sustain marathon pace on race day.

Mental toughness gap
Marathons require getting comfortable with discomfort. If you lean on walking too often, you may not develop the mental resilience to push through those tough final miles.

How to Incorporate Walking Smartly

Walking isn’t a sign of weakness — it’s a training tool. Here’s how to use it effectively:

• Planned run/walk intervals: Try something like 5 minutes running / 1 minute walking on long runs. This makes the distance more manageable, especially for newer runners.
• Walk the hills: Save energy and reduce impact by walking the steepest sections, but run the flats and downhills.
• Brisk walks on rest days: Active recovery keeps you moving and supports fitness without risking injury.
• Taper walking breaks before race day: If you don’t plan to run/walk the marathon, reduce walk breaks as your training progresses so your body adapts.

When I first started running, I saw walking as failure. But over time — and especially through training for endurance events — I learned it can be a smart tool. During my most recent marathon at Ironman Canada, I used a planned run/walk strategy to keep my effort steady in the heat. It allowed me to execute a strong, consistent race instead of fading late.

FAQs

Is walking during marathon training OK?
Yes — absolutely. Walking can complement running and help you build endurance while staying healthy.

Can you walk during a marathon?
Yes, and many runners do! Plenty of marathoners use walk breaks, especially at aid stations. It’s better to walk briefly than to push too hard and risk hitting the wall.

Does walking still build fitness?
Yes — brisk walking improves aerobic capacity, circulation, and endurance. It’s not a replacement for running but it’s a strong supplement.

Should beginners walk more than advanced runners?
Generally yes. Beginners often benefit from more walk breaks while building fitness and confidence. Advanced runners may use walking more sparingly, usually for recovery or race-specific strategies.

The Bottom Line

Walking during marathon training isn’t failure — it’s strategy. Used wisely, it can help you build endurance, prevent injury, and arrive at the start line stronger.

Marathon training is about balance. Don’t replace all your runs with walks, but don’t be afraid to walk when it helps you manage fatigue, stay safe, or get through those tough long runs.