
(Photo: Photo by Gregory Shamus/Getty Images)
Walking during an Ironman marathon is a common concern among triathletes who want to ensure they make the run cutoffs and/or for those who are looking for the most efficient way to PR a marathon after completing 112 miles of cycling. Completing 26.2 miles alone is challenging enough, but remember, there are many ways to get it done. Read the complete guide on how to train for an Ironman to be as well-prepared as possible.
In my estimation, at least 50% of triathletes will walk at some point during an Ironman – if not more – so it is always great to be versatile and prepare to walk at certain points during the race. Although we might not like to think this way, it’s better to be prepared. While it’s likely that most triathletes will walk (some part of) the marathon, for what reason is dependent on the individual.
So how do you prevent any of these things from happening to you on race day? Practice, practice, practice. Practice fueling on a schedule, practice documenting how much hydration you will need in different conditions, practice what power numbers or heart rate you will need to maintain on the bike, and practice doing some runs off the bike until you get the pacing right.
Also, remember it’s OK to practice walking in training. Most triathletes only practice running in training, but on race day, it is likely you’ll have to walk some parts of the marathon. While a run/walk ratio might sound easy, by practicing this in training, you will learn that it can be hard to stop and start again when your legs are very fatigued. Practicing will prepare your mind to expect the discomfort you will encounter on race day.
As a coach, I suggest triathletes start doing run/walks for long endurance runs or long brick sessions six to eight weeks out from race day. We go through different ratios like 4:1 or 3:1 (example: run 4 minutes/walk 1 minute) or I have triathletes simulate walking through the aid stations during training by having them run 1 mile, then walking 60 seconds (during this time I have them fuel and hydrate). I remind them that this is not a speed session, merely a strategy to be more efficient and consistent during the marathon of the Ironman.
No matter if you are an age grouper or pro, no one is exempt from walking, so being prepared and having a backup plan going into the race will create a higher possibility of a successful Ironman marathon.