Somewhere along the way, the running world got it in its head that walking is the “consolation prize.” That if you slow down, you’re somehow losing. But here’s the truth: walking is not giving up—it’s a strategy, a strength move, and for many of us, the key to actually enjoying the sport.

In fact, many participants in our events—especially 5Ks—choose to walk the entire 3 miles. Yep, that’s right. They don’t run a single step. So the illusion that you have to be fast, skinny, or a certain “type” of athlete to do a 5K? Completely wrong.

Our race director, Daphne, knows this feeling all too well. She was intimidated to participate in her first 5K because she didn’t think she could run the entire thing—and in her mind, walking was “bad.” In fact, this is a common stigma that we hear all the time. People are under the impression that because it’s a “race,” you need to run every single step.

Spoiler alert: that’s nonsense.

Using a run/walk strategy can completely change your race experience. By alternating between running and walking, you can maintain your energy, enjoy the atmosphere, and connect with others along the way. Sometimes adding walking into the mix isn’t a compromise—it’s the reason you cross the finish line feeling strong and smiling. And even if you walk an entire race, you’re still gaining tremendous physical and mental benefits that are worth celebrating.

The Science Has Your Back

Walking during a run (also called the “run-walk method”) has been shown to:
Reduce fatigue and muscle soreness, which means you can train more consistently.
Improve endurance by letting your body recover briefly so you can maintain a steady pace longer.
Lower your injury risk—because burnout and overuse injuries are real.
Boost mental stamina. Knowing you have a walking interval coming up can help you push through those tough moments.

Even elite runners sometimes walk during ultramarathons or when tackling steep climbs. It’s not a weakness—it’s a tactic. And if your body’s happier for it, you’re actually winning more than someone who runs themselves into the ground.

The Bigger Win

The real victory isn’t in never walking. It’s in showing up. It’s in taking part, sharing miles with your community, and discovering that movement—at your pace—is worth celebrating. Whether you’re running, walking, or mixing the two, you’re part of something bigger than yourself.