Many runners treat walking as evidence that the race is going badly. In long ultras, that mindset costs time. A good walking strategy is not surrender. It is how you keep the effort low enough to still be moving when the race becomes about patience.
Walking Is Strategy
In a 5K, walking usually means something went wrong. In a 24-hour race, a backyard ultra, a mountain 100, or a 200-mile race, walking can be the choice that protects the rest of the day.
The key is to walk on purpose. Planned walking keeps effort stable, lowers heat load, reduces impact, creates reliable eating windows, and gives the mind small resets.
When to Walk
- Early on climbs that push breathing above easy effort.
- At scheduled intervals before fatigue forces the decision.
- Through aid stations if running would stop you from eating.
- During emotional lows when the alternative is sitting down.
- On technical terrain where running would spike risk or effort.
Run-Walk Ratios
Ratios are tools, not laws. Use them to prevent pace surges and to make eating predictable.
| Ratio | Best Use | Watchout |
|---|---|---|
| 9 run / 1 walk | Early controlled 24-hour pacing | Do not sprint the 9 minutes |
| 14 run / 1 walk | Runners who dislike frequent breaks | Easy to delay the walk too long |
| Loop-based walk | Timed races and backyard ultras | Needs consistent loop landmarks |
| Terrain-based walk | Trail, mountain, and 200-mile races | Requires honest effort control |
How to Walk Fast
Fast walking is a skill. Keep cadence quick, shorten stride, stand tall, and use arms deliberately. On climbs, place hands on thighs or use poles if they are allowed and practiced. On flats, avoid the defeated shuffle: light steps, forward lean from the ankles, and eyes up.
Your goal is not to look like you are running. Your goal is to move efficiently at an effort you can sustain.
Train the Walk
If you only walk when tired, you will be bad at walking when it matters. Add walking to training deliberately:
- Finish easy runs with 20 to 30 minutes of brisk walking.
- Practice run-walk ratios during long runs.
- Hike climbs in training the way you plan to hike them in racing.
- Use walking blocks to test eating and drinking.
- Include some walks in the shoes and socks you will race in.
Common Mistakes
- Waiting until walking is no longer optional.
- Walking too slowly because it feels emotionally bad.
- Running after each walk break too hard to "make up time."
- Using walk breaks as open-ended aid-station stops.
- Never training the specific walk you need on race day.
For timed events, combine this with the 24-hour pacing strategy.
Sources
- Multiday Running pacing and training guide review, last reviewed June 2026.
- International Association of Ultrarunners - timed ultramarathon context
Frequently Asked Questions
Is walking in an ultramarathon normal?
Yes. In long ultramarathons, walking is normal and often strategic. Planned walking protects muscles, manages intensity, and keeps runners moving when continuous running would be unsustainable.
What is a good run-walk ratio for a 24-hour race?
Common starting points include 9 minutes running and 1 minute walking, 14/1, or walking 1 to 2 minutes every lap. The best ratio is the one you can repeat without pace spikes.
Should you walk hills in an ultra?
Most runners should hike meaningful climbs early, even if they feel runnable. Saving muscular damage is usually more valuable than gaining a few seconds per climb.