Recently, I joined my colleagues, advocates of the run/walk method (popularised by Jeff Galloway), on a few of their weekly workouts during lunch. As someone who’s never done run/walk intervals before, I had some preconceived notions about this method. But spoiler alert: My views weren’t entirely true.

After I went for a few run/walks, I realised they didn’t take away from my training…

After trying run/walk workouts, I realised I had a few assumptions lingering in my mind, but my experience debunked them. Here’s what runners of every level need to know.

What I thought: I can’t count a run/walk as a run
The truth: It’s just another training strategy
Before I experienced run/walks for myself, I thought of run/walk as a separate category from running. For example, I thought if I were to run/walk, I would have to log it as a walk on my running watch or log it on Strava as an extra easy activity. In reality, the walk intervals don’t take away from the speed, quality, or length of the run intervals – you’re still running, even if you add walking.

In a previous story from Runner’s World, Sara Hayes, run coach and founder of Mindful Miles, described run/walk as a “variation” of running, and she explained that varying your workouts can make you a better runner. When you do different types of runs, it can help you mix up your routine and increase longevity in the sport.

After I went for a few run/walks, I realised they didn’t take away from my training, but instead allowed me to log mileage with more flexibility. Instead of repeating the same monotonous easy run over and over, I’m now able to mix up my easy days in a way that doesn’t require intensity.

What I thought: Doing run/walk intervals would slow me down
The truth: It can actually make me faster
It would normally take me 30 minutes to run five kilometres, but with run/walk, it takes me about 45 minutes. This scared me at first and made me feel like if I spent less time running during my workout, then I’d somehow get worse at running and my fitness would dip. It turns out this isn’t true.

I know slowing down and keeping my heart rate in zone 2 is one key to getting faster, and now I know run/walk can help me stay in that easy zone.

At the beginning of easy runs, I tend to push my pace and my heart rate subsequently spikes. I tend to push through anyway, making it nearly impossible to bring my heart rate back down for the remainder of the effort. With run/walk intervals, I can see my heart rate drop during the walk intervals and actually feel myself maintaining a slow, steady effort.

A few weeks after practising run/walk workouts, I set out to do eight kilometres with five kilometres at marathon pace (all running, no walk intervals). I noticed it felt a lot easier for me to pick up the pace during the marathon pace kilometres and turn down the intensity for the cooldown kilometre at the end.

What I thought: I’d only run/walk if I had to when returning from an injury
The truth: I can use the method anytime
I’ve been running for a decade, and that includes working toward ambitious time goals in half and full marathons, so I don’t exactly consider myself a beginner. When it came to run/walk, I assumed I would never try this method unless I was returning from an injury, and had to start from scratch in order to improve my fitness.

When I tried run/walk with my colleagues, though, I was getting back into running after a three-month hiatus and just wanted to spend some time with my friends, try something new, and ease back into a consistent running routine. It made me realise run/walk can serve runners of all different speeds, backgrounds, and fitness levels.

In fact, Runner’s World recently reported on Brendan Twiggs, 26, who ran/walked his way to a 2:51:56 marathon (a Boston Qualifier) at the Walt Disney World Marathon. His run/walk intervals looked like walking for 30 seconds every six minutes throughout the marathon, and he broke three hours doing it.

My own experience is just one piece of evidence that you can easily use run/walk no matter where you’re at in your running career, whether you’re returning to the sport after some time away or looking to PB at your next marathon.

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