Ep: 90: Why the Run/Walk Method Is a Great Way to Keep Running in Midlife and Beyond

In this episode, I’m sharing why the run/walk method can be a powerful tool for runners in midlife and beyond. For years, many of us believed that being a “real runner” meant running the entire time without stopping—but that mindset can actually limit longevity in the sport.

After more than a decade of endurance training and running as a 46-year-old mom, I’ve learned that sustainable running often means slowing down, embracing easy miles, and sometimes adding walk breaks. The run/walk method—popularized by coach and Olympian Jeff Galloway—uses structured intervals of running and walking to reduce fatigue, prevent injuries, and make running feel more doable and enjoyable.

In this episode, I explain how the run/walk method works, why it’s especially helpful in midlife, and how you can use it whether you’re a beginner, returning from injury, training for a race, or simply wanting to run for life. I also share simple ways to get started, how to structure your intervals, and why taking walk breaks doesn’t make you any less of a runner.

If your goal is longevity, enjoyment, and staying active for years to come, this episode is a reminder that running doesn’t have to look a certain way. Every pace and every runner belongs.

What you’ll learn in this episode:

• What the run/walk method is and how it works

• Why it’s an effective strategy for midlife runners

• How walk breaks can reduce injury risk and improve endurance

• Ways to use run/walk during training runs and races

• Simple tips for getting started or returning to running

Remember: you’re still a runner if you take walk breaks. What matters most is that you keep showing up, lacing up your shoes, and finding joy in the journey.

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer

https://fundraisers.hakuapp.com/filluptospillout

 ⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison