They extend the capacity of the running muscles at the end of the run because the workload shifts between the walking and running muscles. Also, they virtually erase fatigue with each early walk break by keeping pace and effort level conservative in the early stages of the run. Another great benefit of walk breaks is that they speed up recovery and leave you feeling good enough to carry on social and family activities - even after the very long long runs. The more often you take them the better you legs will feel at the end. Fitness runners will take a two minute walk break after two to three minutes of jogging.
Average runners take one to two minute walk breaks after three to eight minutes of running.
You must start the walk breaks before you feel any fatigue, in the first mile. If you wait until you feel the need for a walk break, you ve already reduced your potential performance. Walk breaks can change a bad run into a regular run, and sometimes a great one. Instead of suffering through a run, try a one to two minute break every three to eight minutes. By breaking up your run early and often, you can cover the distance you d like to cover that day, burn those calories, and increase the chance that you ll enjoy the experience of running itself.