Can you walk during a half-marathon? Absolutely! Here’s why…
Let’s clear this up once and for all: yes, you can walk during a half-marathon. Whether you’re using run/walk intervals, walking to grab water at an aid station, or simply need to stop running for a moment to have a mental breather – you’re still a runner.
In fact, walking can be a strategic part of your race plan.
WALKING DURING A RACE DOESN’T MAKE YOU LESS OF A RUNNER!
There are so many reasons runners choose to walk during a race (and during training runs). None of these make you “less than“, and if anyone on the internet tells you otherwise, please know this: it’s outdated, ableist, and honestly… ridiculous.
I’m a running coach and I’ve walked during half-marathons and full marathons.
You’re allowed to take care of yourself on the course.
SAFETY TIP: HOW TO WALK DURING A RACE WITHOUT DISTRUPTING OTHERS << really important!
If you decide to walk during your race, just be mindful of runners around you. Here’s how to do it safely:
1. Raise your hand as a signal you’re slowing down.
2. Check behind you, then move to the left-hand side.
3. Once you’re safely out of the flow of runners, ease into your walk.
These tiny courtesies help everyone have a safer, smoother race day.
Now, what if your goal is to run the whole race with no walking breaks?
If your goal is to run continuously, and you’re struggling to make the leap from run/walk to nonstop running – you’re not alone.
That transition can be mentally & physically tough (and frankly, confusing), especially if your mind keeps throwing up resistance or your pacing feels all over the place.
That’s exactly where I come in.
I coach middle & back-of the pack runners who are ready to shift their mindset, refine their training, and confidently level up – without giving up joy or flexibility.
If you’re working on that next-level goal, I’d love to help.
Want help going from run/walk to nonstop running… without the burnout?
Join my email list for honest tips, mindset support, and behind-the-scenes coaching advice that actually applies to your running life. [If you sign up here you’ll get a banging running playlist]
Or come say hi on Instagram: @gmacspurrcoaching
