Learn how I use RWR in a half marathon: kzread.info/dash/bejne/q6toq5VtdrK3aJc.html

This was the video analysis I was looking for! RWR helped me cut 30 minutes off of my marathon time to 4:50. I was much less sore and recovered much faster. I did a ratio of 2 15 second walks every 11 minutes. I’m now experimenting with 5 min run, 30 sec walk. Jeff Galloway mentioned 30 second walks are usually enough. But i can see the benefit of walking for a minute. I’m hoping I can break 4:30 this next marathon. I’m slowly learning that running speed work/threshold running is key to running longer and stronger. Just took me 5 years to fully realize 😂

@TheAgelessRunner

4 ай бұрын

Thanks, Sam, for the feedback. It sounds like you're zeroing in on the RWR ratio/times that work best for you. Experience is always a great teacher!

Thanks for putting yourself to test to collect some data to demonstrate your points. This is really interesting and yet another validation for me to continue enjoying running by keeping run/jog 😁

@TheAgelessRunner

11 ай бұрын

You're welcome, and thank you for watching the video and commenting!

Nice mathematical analysis- you convinced me I don’t need to worry so much about walk pace and my 3:1 is a good ratio. I used 9 min run 3 min walk with great success in a flat 100 mile run I did last year. One variable that I think is important to consider is walk duration. This is because physiologically if you don’t walk long enough there isn’t enough time for your HR to decrease and reap the physiological benefits both metabolic and mechanical - as it also offloads muscle recruitment. I am a huge proponent of walk run, thanks for posting this it gives me more things to think about!

@TheAgelessRunner

11 ай бұрын

Thanks for commenting. I do think 3:1 is a good ratio which is what I am now using. Your point about walk duration is one I hadn’t considered and am going to give it some thought. Perhaps a future video topic! Happy running!

Great video, thanks for the research

@TheAgelessRunner

4 ай бұрын

Glad you enjoyed it! Thanks for the feedback.

I'm trying to get caught up with watching some KZread videos in my 'watch later' que lol. Glad I caught this one. Well done! I'm a math and graph nerd (but haven't done much of that in years lol) so I appreciate your efforts. I think the data you present will help me as I attempt to get started with running again (run/walk, that is). Trying to motivate myself to put together a 5K training plan and then start it! Hah.

@TheAgelessRunner

11 ай бұрын

Thank you! I enjoy comments from fellow "graph nerds"! A 5K race is a great goal to start your running again. Have fun training for it!

@Dora-bmrwarrior

11 ай бұрын

@@TheAgelessRunner thank you!

Thanks for this one. Over the past month I've tried run 5/walk 1 on my 3.5-mile runs, and it's really helped my post-run fatigue - which is already high thanks to living in Arizona. I'm going to try 4:1 for the next few weeks for fun, and to see if I notice anything one way or another. I've given up on improving my pace ... at least until fall!

@TheAgelessRunner

11 ай бұрын

You're welcome. High temperature is such an energy drain... and you need to be careful with overheating. I hope you discover something from the 4:1 trial. Experimentation is the way we learn!

This is such an interesting and thought-provoking video. I recently switched from a 4:1 ratio to a 3:1 ratio and have found very little impact on pace. As your numbers suggest, I think I have felt more free to run a bit faster knowing the walk break is coming sooner. I might also add that changing your overall pace isn’t something people are going to be able to do quickly. But a 3-5% increase in pace once you have worked up to 4:1 ratio seems doable. At least for segments of the run.

@TheAgelessRunner

11 ай бұрын

Thanks for your thoughtful comments. I'm glad I got you thinking! Sometimes, small pace improvement just takes a small ratio change.

@user-fv1576

4 ай бұрын

Thanks for video . Interesting. 10:30 Subscribed. I’ve found rwr valuable for a) injury recovery, b) injury prone, and c) building stamina and fitness eg new or returning runner.

@TheAgelessRunner

4 ай бұрын

@user-fv1576 those are all great RWR benefits. Thanks for sharing!

I'm 71 years old and I switched to RWR about a year ago. I found 5 minutes/1 minute suits me fine. Shorter walks don't give me enough recovery time. Your tip about just running faster is right. For me, that means capitalising on the long downhill stretches so I can relax on the uphill slogs. I haven't been past 27 km yet but I couldn't have run this far without RWR.

@TheAgelessRunner

10 ай бұрын

I’m like you, I could not run long distances without doing RWR. Doing 27km is longer than a half marathon, so kudos to you for achieving that distance! Thanks for watching the video and sharing.

@billnmaree

8 ай бұрын

Just did my first marathon in October. Same RW ratio. 4 hours 55 minutes.

@TheAgelessRunner

8 ай бұрын

Congratulations!

Thank you for showing how to use run walk run calculator. I have some ratios I am going to try.

@TheAgelessRunner

Ай бұрын

I'm happy to help. Thanks for watching the video!

Niiiiiiice insights, Thanks a lot for wonderful inputs. I became fan and subscriber of your channel. I am working with 400 metres run ( 2 min 40 sec) to 30 sec walk recover. Please update if any studies in prevention of running injuries with regard to different ratios and also their relationship with paces.

@TheAgelessRunner

9 ай бұрын

Thank you for being a subscriber and commenting. I’ll be watchful for the studies you mentioned.

This is great. It'll make me feel better about lowering my ratio if I start to hit the wall.

@TheAgelessRunner

8 ай бұрын

I’m glad you found the video useful! Thanks for sharing!

Good stuff Ralph. Someday it might be good to try the same analysis not necessarily using ratio but keeping in mind that for the last five or six years Jeff Galloway’s data shows that anything longer than 30 second walk break you’re hitting the law of diminishing returns. Might be fun to see if your analysis changed very much using a one minute versus a 30 second walk although I think using a calculator wouldn’t be the best way to figure that out.

@TheAgelessRunner

11 ай бұрын

Thanks, Kevin. I am aware of the 30 sec walk guideline. Theoretically, it’s run/walk ratio that matters for overall pace. So a 4:1 ratio would give the same overall pace whether you run 2 minutes / walk 30 sec or run 4 min / walk 1 min. Maybe this will be a future video.

@dimitar297

11 ай бұрын

In the 30 second walk break your HR comes down? Why would 30 seconds be better than 1 minute?

@TheAgelessRunner

11 ай бұрын

Jeff's 30 seconds guideline has nothing to do with heart rate. Rather he's saying from a run walk benefit (e.g., reducing injury risk, running longer, etc), walking more than 30 seconds doesn't gain you much.

@Kelly_Ben

9 ай бұрын

Having a heart issue, but being cleared to run ultras, I do the run/ walk specifically to keep my HR down. I've found 3/1 barely impacted my overall pace, as I can run a bit faster without redlining my HR, for hours.

I don’t use rwr, but I really like your analysis.

@TheAgelessRunner

11 ай бұрын

Thank you! I appreciate you watching the video and commenting.

You are wise.

@TheAgelessRunner

11 ай бұрын

Thanks!

My full marathon race is running 3/1 we have to maintain a 14 mm minimum. Is there a shorter interval that will maintain a 14 mm? TIA

@TheAgelessRunner

11 ай бұрын

Your pace is mostly ratio and run speed dependant. So maybe start with a 2:1 ratio at 30s run, 15s walk and see with your run speed if that gets the pace you want. If not, increase your run time a bit (for example, 45s run, 15s walk). You'll just have to play around with ratios to see what works.

Interesting. I'm interested in run/walk for longer distances of 25K+. I have been doing 1km run/ 1 min walk. It seems to keep my heart rate in zone 2 pretty well for 3 hours = 25K. I may have to increase my rest time for hills or longer distance.

@TheAgelessRunner

11 ай бұрын

It seems like you've figured out a good run/walk interval for you, especially if you can stay in zone 2. I usually walk long or steep hills. Keep it up!

Great video thanks! I'm running about 5:1 ratio and it seems to work fine for me - avoiding injuries as I get older is my no.1 priority I guess.

@TheAgelessRunner

11 ай бұрын

Thanks! Yes... avoiding injury is always a top priority! Thanks for commenting!

Do you have any information about slowing the effects of movement disorders by running?

@TheAgelessRunner

11 ай бұрын

Sorry, I do not.

@Kelly_Ben

9 ай бұрын

There is a channel with an ultra runner with MS. His name is Kevin Hoegler. Best wishes!

I just run as much as I can and walk till I feel I can run again. Then I only walk for the week and run/walk after 5 days or so. I never took at speed but I do care about form and Heart Rate and I do look at total time AFTER I'm back to the car . . . I NEVER think about ratio and Polar & Strava does not show where I'm running and walking as far as I know. Just where are you getting the Run/Walk data? I walk faster than some people run. I'm 68 years old and I'm new at this but I can hike 30+ miles a day but not every day. I can backpack 20+ miles a day every day for 100's of miles. I'm ALWAYS on hills so that controls a lot of when I can and cannot run. Some are 28% slope.

@TheAgelessRunner

11 ай бұрын

It sounds like you’re in great physical condition, John. I’m not sure what run/walk data you’re referring to, but the graphs were made using the calculator linked in the description. Thanks for commenting!

Hi again sir hehe i want to run 21km in 8min/km... what minutes should i run and walk?

@TheAgelessRunner

6 ай бұрын

Welcome back! First, keep in mind that pace is also impacted by how fast you run and walk, in addition to run walk intervals. With that said, check out the “Recommended Run-Walk-Run Strategies” section on the Jeff Galloway page linked below. This page is in min/mile and 8 min/km is 12:53 min/mile. www.jeffgalloway.com/training/magic-mile/

Nice video. I like your analysis but you do not include the effects on your heart. Pace and heart-healthy running can be very different. While keeping the same pace what are your heart rates at Low, Medium, and High ratios?

@TheAgelessRunner

11 ай бұрын

Thanks! You bring up a good point. I purposely left out heart rate. This video centered on pace. Pace and heart rate are connected (higher pace = higher heart rate). In my opinion, ratio is not related to heart rate... It's how fast you run. So you can "control" your run by pace and monitor heart rate, or vice versa. Thanks for commenting !

@brunhildeterwilliger4705

11 ай бұрын

@@TheAgelessRunner higher pace does equal higher hart rate. This is what low HR training is about. Running at a faster pace with a lower HR. Thanks again. Cheers

Any advice for fast 5k times? Im trying to break 30 mins!

@TheAgelessRunner

5 ай бұрын

As I said in the video, increasing run walk ratio to improve pace only goes so far. Once you get above about a 4:1 ratio, to improve your overall pace, you’re going to have to run faster. To help make you faster, try incorporating strides and plyometrics into your training program. See the videos linked below: Strides kzread.info/dash/bejne/ZJ-Cu5msXa_gkso.html Plyometrics kzread.info2tKBIbZg8zc kzread.infoa_6WdI0E1Og

@magictorchemtb9868

5 ай бұрын

@@TheAgelessRunner Thank you I will take a look 👍

"Imagine having a car with 4 levers/pedals to control speed." Me: *driving a car with 3 pedals and a lever" 👀

@TheAgelessRunner

11 ай бұрын

It did occur to me later that driving a manual transmission car is close to the 4 levers example! Thanks for commenting!

Question: why cycling gloves?

@TheAgelessRunner

11 ай бұрын

There are several reasons I wear fingerless gloves in warm weather... sun protection, better grip on trekking poles and GoPro selfie stick, and hand protection in case i fall while trail running. When it's cold weather, then I wear full fingered gloves.

@piaruns7928

4 ай бұрын

Gosh, I so whish I'd worn cycling gloves today on my first RWR test run! I fell and really hurt my hands... (and knees and elbows) 😟 But usually this happens just once a year, so for 24: ✔️ will definitely give RWR another try!

@TheAgelessRunner

4 ай бұрын

Yes... keep at it. I wear gloves, too, for just this reason (falling).

I think this really depends on the individual. Using a 20 second walking break per 8 minutes of running has allowed my leg muscles a chance to reset and to come back into running with better form than if I were just to run straight. I do not use walking breaks to decrease breathing or heart rate, though.

@TheAgelessRunner

3 ай бұрын

Totally agree. We all have our own reason for doing run walk run, and depending on that reason, ratio may matter. A point of this video is that if you’re changing ratio to modify pace, higher ratios don’t gain you as much as simply running faster. Thanks for commenting!

@TexKP

3 ай бұрын

@@TheAgelessRunner Jeff Galloway himself suggested that smaller ratios tend to bring greater returns, so your video does spark a valid discussion. I think the important thing to remember is his method is based on experience rather than any specific scientific theory. With that said, most things in the health and fitness realm are still not fully explained by science.

I do 2 min/45 sec

@TheAgelessRunner

11 ай бұрын

Thanks for sharing! That ratio (2.7:1) is in a good range for increasing if you want to improve your pace.

what is 6:1 ratio?

@TheAgelessRunner

6 ай бұрын

It means you run six times longer than you walk. For example, you run 60 seconds and walk 10 seconds, or run 3 minutes (180 seconds) and walk 30 seconds.

@odsstv4750

6 ай бұрын

@@TheAgelessRunner thank you ☺️

As soon as I saw the graphs and charts I stopped watching and wrote this comment.

@TheAgelessRunner

11 ай бұрын

Charts aren't for everyone, so I do appreciate you watching some of the video.