by Steve Sievert

This feature is a continuation of the "Beginners Beat" column in the April 2002 issue of Runner Triathlete News. To get the full scoop on running versus walking, pick up a copy of the April issue of Runner Triathlete News.

Proponents of the run/walk technique are convinced that the method is a kinder, gentler approach to the sport.

One way to implement this method is to alternate one minute of walking for every five minutes of running. This can be particularly effective for beginners.

As they become more comfortable with the running portion, they can set a goal to divide their training and racing into 10 minute segments of nine minutes of running and one minute of walking.

Another approach to use in races is to simply walk through all or most of the water stations. Not only do you provide your body with a break this way, you also give it a better chance to re-hydrate, since you are likely to consume more water or replacement beverage since you've slowed down.

Regardless of how you decide to inject walking into running, it's becoming increasingly clear that it's perfectly acceptable to do so. True believers in the method say it's a way to more thoroughly enjoy the sport and give you a better chance of avoiding injury.