Walk This Way

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It’s hot and humid out there – I could feel the heat radiating off the pavement throughout my entire run.  I was drenched by the time I finished 3.0 miles.


Since it was so unbearably hot outside, I took lots of walk breaks.  So many people think you can’t take walk breaks and be a ‘real runner,’ but my response is that you decide whether or not you’re a runner – not a pace clock.  In my world, walking breaks are not only acceptable but sometimes necessary to be safe and have fun!  And, crazily enough, many people find that they actually are faster overall when they take regularly schedule walk breaks. 


I say ‘regularly scheduled’ because I do have a walking system.  I don’t just take breaks whenever I feel like it.  I maximize my walk breaks in two ways…


First, I always take walk breaks either: 1) in the shade or 2) on an uphill.   Since I’m walking and thus moving more slowly, I want to be shaded, not in the sun.  My rule about uphill is mostly centered around the fact that I hate to run uphill.  Heh.  Now, don’t get me wrong, I often run up hills, but I’m not going to ‘waste’ a walk by walking down a hill. 


Secondly, when I stop to walk, I always decide ahead of time when I’m going to start running again.  I think it’s very important to have a goal in mind – otherwise, it can be really challenging to begin running again (“Oh, I’ll start in a few minutes… maybe in another minute… maybe after this song”).  I use a street sign or a tree as a visual marker and think to myself, “Once you get to that sign, you WILL start to run again.”


Here’s the kicker:  I always start to run about five feet before the visual marker.   Then I give myself a big pat on the back for being so enthusiastic.  It’s the little things, folks.


The most common walking rule (which I don’t use very much) is to time your walks.  The Couch to 5K program is based entirely on this philosophy.  You walk for 30 seconds, run for 2 minutes, and walk again for 30 seconds. 


Came home, showered, and made this simple lunch:


I’ve fallen back in love with arugula.  Peppery and flavorful, arugula is my new spinach. 


It’s so flavorful, in fact, that I can eat a salad of just arugula and EarthFare Sundried Tomato dressing.  Not fancy fixin’ required.


The sandwich included scrambled egg and goat cheese.  Oh goat cheese, I love you.


Speaking of love, how cute is this picture?  


We have to wrestle the dogs into crates before we leave the house.  It’s always chaos as we struggle to catch them before they hide under the couch or bed.


I wish we didn’t have to crate the pups, but we do.  Once, we left them out, and Maggie pooped in the Husband’s shoe, and James ate his green card.  Really.  I can’t make this stuff up. 


Are you a fan of walking?  What are your walking rules?



  • Elizabeth @ reads recipes runs August 22, 2011, 2:05 pm

    I’m currently doing the Couch to 5K program, so I took lots of walk breaks on my run this morning. I think that it really helps with the mental aspect of running. THinking I am going to run for 15 minutes can seem daunting, but breaking it up into 90 second intervals make it that much easier (for me anyways).

  • Khushboo August 22, 2011, 2:06 pm

    Snap on the rules! I went for a walk/run this morning and wasn’t feeling a run entirely so compromised with 30 mins of each! It actually took the pressure off and I enjoyed just being on my feet and out of breath (in a good way)! Timed walk breaks are a must and I always find I’m ready to set off again before time’s up!

    • Baking N Books August 22, 2011, 9:10 pm

      Did you run straight for 30 and then walk for 30? Or mix it up during the hour?

      • khushboo August 22, 2011, 10:21 pm

        No no I def mixed it up- a solid run just wasn’t on the cards for me yesterday!

  • Nadine August 22, 2011, 2:10 pm

    We lock our dogs in the kitchen with baby gates. They have their beds in one corner, and room to run around. I think they like it in there! We also use pee pads, which they hit 85% of the time. BTW, they don’t really need the pads, but they are angry when we leave….and they express it immediately!

  • Carolina John August 22, 2011, 2:14 pm

    ah, scrambled egg and goat cheese. How fantastic.

    I only walk when needed, but certainly don’t feel guilty about it. The stronger and faster I’ve gotten, those gains all came from first increasing endurance. I’m hoping the spring marathons will not require any walking.

  • Whitney August 22, 2011, 2:16 pm

    haha the last couple of comments you made are hilarious..although I’m sure not funny at the time! I have two little dogs and oddly enough they are angels when I am not home… all they do is sleep on the couch!

    I am currently training for my first marathon and get upset when I need to stop and use the restroom during a long run. I never allow myself to walk…not sure why.. thanks for the reminder!

  • Lisa August 22, 2011, 2:16 pm

    The five-foot rule is so key. That way you can really get going by your designated start spot!

    • Caitlin August 22, 2011, 10:06 pm

      Good point! You need momentum!

  • Angela @ Eat Spin Run Repeat August 22, 2011, 2:16 pm

    LOL on the dog story!! I also feel that if you’re going to walk, do it on an uphill. Although I try my hardest not to walk when I’m outside for a run, sometimes it just has to be done!

  • Holly @ The Runny Egg August 22, 2011, 2:17 pm

    I have walking rules too — if it is a short run I wait until I reach the 1/2 way point — it is a mental thing that helps me out. That way I feel better about taking a walking break. During long runs, I walk when I have a drink of water (which is also at certain mile lengths.

  • Maria August 22, 2011, 2:19 pm

    I’m such a fan of walking during my runs. My rules are that I stop when my HR gets out of control (which it tends to do when I’m running). I’ll let it settle, then take off again until I see it hit a high level. Even when I walk during my runs, I also still feel like I get a great workout.

  • Amanda August 22, 2011, 2:22 pm

    I really think that walking during a run is a great option. Even though I am able to keep running the entire time, it is a lot easier to motivate myself to get outside and do it if I give myself the option to walk when needed. I am a big fan of pre-setting the distance I will do (as opposed to the amount of time). That way, run or walk, it’s a pretty equal workout!

  • Katie @ cooklaughmove August 22, 2011, 2:24 pm

    I ALWAYS walk in the shade, its a double cool down break that way! And I pick a spot when I’ll start walking too, like “I’ll run to the stairs and walk until the tennis courts”, I usually run a few steps further and a little quicker knowing I’ll get a break!

  • Emily @ Comfortable Home Life August 22, 2011, 2:26 pm

    Walk breaks rule. Fo’ real.

  • Kaitlin August 22, 2011, 2:27 pm

    I’ve become a big believer in the walk break!! And my pace has improved a lot since I’ve started taking quick walking breaks. Hills kill me, so I tend to strategically place my walking breaks around hills as well 🙂 I’m glad I can still be a “legit” runner whilst talking walking breaks!

  • Julia August 22, 2011, 2:27 pm

    I am DEFINITELY a fan of walking. On days when I don’t want to run at all (sore, tired, too hot etc) I start out by saying I’ll go for a walk. A few minutes outside and I know I can run two or three minutes at least once, then I walk for a minute and repeat until I get my original miles covered (that I didn’t want to run in the first place). A walk/run is ALWAYS better than no run, and I feel proud of getting my a** out there!

  • Ashley @ Will Run for Food August 22, 2011, 2:27 pm

    Ha! Thanks for the chuckle (the shoe and green card)!! I agree on the walk breaks…sometimes they are necessary! I usually try to keep my walk breaks to 10-15 seconds each or pick a crack in the pavement/sidewalk. Sometimes they’re conveniently timed to a hilly portion, too! 🙂

  • Lizz (leadingthegoodlife) August 22, 2011, 2:28 pm

    I definitely abide by the “determine when you’ll start running ahead of time” rule. And when I start running again, I tell myself, “see, don’t you feel better?!” I swear it works. 🙂

  • Megan @ On the Road Again August 22, 2011, 2:28 pm

    I’ve been taking more walk breaks during my runs now that I’m pregnant. And yep, predetermined amounts of walking work best for me, too. Right now I’m rocking a 2 miles-to-.1 mile breaks (translation: run 2, walk .1).

    It seems to be the perfect amount of rest for me – I catch my breath, but my heart rate hasn’t dropped so much that I feel like lead and can’t run anymore.

  • Gina @ Running to the Kitchen August 22, 2011, 2:29 pm

    Pooping IN the actual shoe is kinda impressive. ha!

    • Caitlin August 22, 2011, 10:05 pm

      I know. Such good aim.

  • Annette @ EnjoyYourHealthyLife August 22, 2011, 2:29 pm

    haha, glad you crate them up to keep your valuables SAFE! Those are oddly funny stories (sorry!!)

    Love the tips. Love the sandwich. Have a wonderful day 🙂

  • Leslie August 22, 2011, 2:30 pm

    This weekend I set out to do 5 miles, but it was so unbearably hot by 9am that I HAD to take walking breaks. At first I was really disappointed but then I realized I STILL covered 5 miles so who cares if I took breaks. I’m not trying to break any world records here! Walking is great.

  • Sarah @ w30 August 22, 2011, 2:30 pm

    Oh my gosh, this post is came at a perfect time! I have really been struggling with the need to take walking breaks/wanting to feel like a “real” runner. I even had a post about it swirling in my head on my way to work this morning, and I was going to title it “Walk This Way!” No joke!
    With my back issues (DDD), I HAVE to take walking breaks to stay safe. My rules are: If I’m running outside, I time it (and usually start running about 10 seconds before my time’s up), and if I’m on a treadmill, I use distances to measure my breaks. Both techniques seem to work well, and my overall time is pretty consistent … SLOW!
    Speaking of slow – I saw a great quote on Pinterest: “No matter how slow you go, you are still lapping everyone on the couch!” 🙂

  • Beth @ Beth's Journey August 22, 2011, 2:31 pm

    hahaha i love the line “Then I give myself a big pat on the back for being so enthusiastic. It’s the little things, folks.”


    • Cheryl August 22, 2011, 2:46 pm

      me too!

  • Erin August 22, 2011, 2:32 pm

    Hi Caitlin, I hope you had a great time in Philly btw!

    I consider myself a “runner” and I walk quite a bit. I base my entire run on songs and find it’s a great way to keep motivated because I love running to fast paced songs. Here’s my process: Walk the first song, run intervals the second and third song (increasing the running time), run the 4th and 5th song, and for the last 6 songs I run the first verse and then run the rest of the song. Finally I walk the last 2 songs, sometimes even dancing if I’m in a good mood! I find that basing my walking periods (not rests, I walk pretty fast) on music is a good way to keep track of time and stay focused.

    I really like your up-hill/shade idea though and will have to remember that next time I’m out!

  • Pam August 22, 2011, 2:33 pm

    The Running Room (a popular running store/running clinic in Canada) uses the 10 and 1 method of running long runs (run 10 minutes, walk one minute). My boyfriend just ran his first marathon yesterday and did the 10 & 1 method (as they always do in training) and finished in just under 4 hours.

  • Kelly August 22, 2011, 2:34 pm

    I don’t really see anything wrong with taking walking breaks. I had someone tell me that it burns less calories. Well that is true you will most definitely burn more calories running for 30 minutes than you will walking for 30 minutes but studies have shown that walking or running for the same amount of distance (not time) roughly burns the same amount of calories. So if you plan to run for 3 miles you will burn the same amount of calories as walking 3 miles (it just take a lot longer). Just food for thought.

    • Caitlin August 22, 2011, 10:04 pm

      Very true!

  • Lindsey August 22, 2011, 2:36 pm

    On any run longer than 14km I plan walk breaks or if it is really hot out. I always make sure that my walks occur in the shade if possible, so much nicer 🙂 Usually I time my walk breaks to be a minute, or two if needed.

  • Mac August 22, 2011, 2:37 pm

    I pretty much share the same running/walking philosophy as you… Walk when you need it, but have a plan in mind as to when you’re starting to run again. Great post 🙂

  • Ashley @ Granola Grrl August 22, 2011, 2:40 pm

    “And, crazily enough, many people find that they actually are faster overall when they take regularly schedule walk breaks.”

    I used to think this was bunk, but I proved to myself last week that it’s not!

    I ran my first, very hilly half-marathon in mid-June in 2:29:01. I was not adequately prepared for it, and it involved a *lot* of walking. I was convinced that, if I had run it the whole time, I would have had a great time.

    After consistent running since then, I did a 16-miler last week. No walk breaks, no hills – consistent running and a flat, paved surface. I hit the 13.21 mark (how long my half was) at 2:27:50! I had only shaved barely a minute off even though I was much stronger than before. It got me thinking – if I had run/walked instead of just plodding along the whole time, I probably would have been faster!

  • Erin @ The Grass Skirt August 22, 2011, 2:41 pm

    I love walking…especially since I’m not a runner! I don’t really have any rules other than making sure that I keep up a good steady pace. There can be a fine line between walking and strolling. I like to feel the burn. Oh and I also like to pump my arms as I walk like a big giant dork. 😉

  • Erica August 22, 2011, 2:41 pm

    I love walk breaks, especially for long runs and when it’s really hot. I usually walk for the first 0.05 miles of each mile I run, so approximately 45-60s. And like you, if I know I have a hill or a shady spot coming up (or a place to drink water) then I’ll save it for then!

    Well, it seems like the puppies target The Hus when you guys leave them out! Haha!

    • Caitlin August 22, 2011, 10:04 pm

      They love me more. Obviously.

  • Marcy August 22, 2011, 2:43 pm

    I am a big fan of walking and walk every day. I have tried running and loved the Couch to 5K plan and used it to prepare for a couple of different 5Ks. I have decided, though, that I prefer walking and will do it more consistently than running.

  • Allison @ Happy Tales August 22, 2011, 2:47 pm

    omg…james ate his greencard?! That must’ve been a mess bigger than the NC DMV. ugh.

    funny, i have the same exaaaact view on my walk breaks. Walking in the shade to maximize the amount of time under the shade = such a priority!

  • Averie @ Love Veggies and Yoga August 22, 2011, 2:48 pm

    I do this too
    ” I use a street sign or a tree as a visual marker and think to myself, “Once you get to that sign, you WILL start to run again.”

    And yes, I am a huge fan of walking. Walking or running are both great. Different and great. When Ive had injuries or was pregnant, WALKING was a salvation for me!

  • Sara August 22, 2011, 2:49 pm

    Don’t feel guilty about crating your dogs. Mine are crate trained, too, since I just can’t trust them alone for long periods of time and it helps with any separation anxiety/etc. It’s only in my head that I feel sorry for them in the crate but I know they like it. 🙂 And it’s nice to actually crate them at night so I can get rested up to be with them all day long in the AM. 😛 It’s their little safe space to call their own. 🙂

  • Gavi @ Gavi Gets Going! August 22, 2011, 2:50 pm

    It’s very refreshing to hear your open-minded approach to walking. In the past, I have been very hard on myself about walking–I used to consider it a “failed” run if I walked at all. I am getting better about embracing walking/hiking during my trail runs, but it’s still difficult for me to do it during my road runs. I appreciate your sharing your “rules” about walking!

  • Casey @ Pocket Full of Sunshine August 22, 2011, 2:54 pm

    The last paragraph of this post made my day. I love these stories. One time, my two shelties we had at the time got into a bag of gummy bears while we were gone, and they ate entire thing (plastic too) then barfed it up, and my dad had to use a metal scraper to unstick the puke from the floor. Gummy bears have super holding power.

    • Caitlin August 22, 2011, 10:03 pm

      OHMIGOD. That is ridiculous. Hahahahahha. Such a good visual.

  • Jess August 22, 2011, 2:57 pm

    I too take walk breaks – am working on not feeling guilty about it, but I always have taken them! I have been also noticing that I almost always start running again before I hit my predetermined spot! Ha!

  • Aine @ Something to Chew Over August 22, 2011, 2:58 pm

    Is arugula the same as rocket? Looks like it!

    I really believe in walking – it’s such great exercise and accessible for nearly everybody. Walk on!

  • KF August 22, 2011, 2:58 pm

    You may have noticed / mentioned this already, but James always looks like Dobby from Harry Potter to me! It’s the big eyes and ears.

    • Caitlin August 22, 2011, 10:02 pm

      Doesn’t he??? We call him Dobby!

  • nicole August 22, 2011, 3:02 pm

    james’s red rocket it peaking out

  • nicole August 22, 2011, 3:03 pm

    james’s red rocket it peeking out

    • CaitlinHTP August 22, 2011, 3:14 pm

      NICOLE. Gross!

      • kristin @ wounded fawn August 22, 2011, 6:09 pm

        I actually and unfortunately thought the same thing. That is a cute picture of your husband holding james oh wait… penis tip.

        • Caitlin August 22, 2011, 10:01 pm

          You girls. You kill me.

        • Cynthia (It All Changes) August 23, 2011, 1:26 am

          Totally thought the same thing. Such a boy dog thing to do…ruin a picture.

  • Sara @ OurDogBuffy August 22, 2011, 3:05 pm

    We have to crate ours too. They get into such mischief!

  • Michelle August 22, 2011, 3:09 pm

    Sorry if someone already mentioned this already….

    Love the walking breaks! But with your heel striking tendencies, maybe consider running uphill (when you’re a LOT less likely to heel strike) and walking downhill (when heel striking is more difficult to avoid).

    • CaitlinHTP August 22, 2011, 3:15 pm

      So wise. So wise!!!

  • The Purple Carrot August 22, 2011, 3:10 pm

    I completely agree with the arugula love!

  • Angie August 22, 2011, 3:12 pm

    Thank you so much for the walking rules! My husband and I are starting to jog/walk and I sometimes wondering if I’ll ever be a real running if I keep walking. Great to know that real runners walk from time to time. I’ll keep the shade tip in mind!

    • Caitlin August 22, 2011, 10:01 pm

      You are definitely a real runner, Angie!!! Way to go!

  • Ashley O. @ The Vegetable Life August 22, 2011, 3:13 pm

    I always try to run and keep running but if I feel like I need or even really want a walk break I will take it…Like you said, I always pre-plan when I am going to start running again to stay motivated! I also do not take walk breaks as a means to shorten my route. I make sure I go the same distance whether I walk or not!

  • Laura @ My Reason to Tri August 22, 2011, 3:22 pm

    haha, hubs looks thrilled to be wrestling james. that sandwich looks delish. think i may have myself an eggy sandwich for dinner! i have a hard time taking walk breaks on the road, but i do follow those walk break rules when trail running. walk the hills, walk in the shade, pick a tree to resume running. i really should get over my anti walking whilst road running ideas!

  • Beth (Well I'll Be) August 22, 2011, 3:26 pm

    That sandwich looks amazing and I’m with you on arugula. That and dressing is all you need for a yum salad! I’m a huge fan of walking breaks, I need to be more systematic about it though, they tend to slow me down.

  • Leanne (Bride to Mrs,) August 22, 2011, 3:30 pm

    I love this post! I used to be so hard on myself if I had to take a walking break… I would think I was a failure, but that’s so silly… walking a bit during a run (or even skipping a run and just going on a walk) is better then nothing, so I should just be happy with myself 🙂

    I can’t believe they ate his green card. Omg.

  • Tracy @ Tracy's Treats August 22, 2011, 3:31 pm

    We have very similar walking rules! When I do decide to walk, I always take those breaks in the shade and I use markers as my starting points. I bet a lots of people do these exact same things!

  • Katie @ Peace Love and Oats August 22, 2011, 3:31 pm

    I try not to walk because when I do I have such a hard time starting again! For me it’s easier to just keep moving!

  • Brooke @ Tales of a Bride-To-Be August 22, 2011, 3:32 pm

    Love walk breaks! I find them a good way to maintain pace for an easy run, and it is needed during this heat. I too walk in the shade or 3 minutes after every mile to cool down. Occasionally I fully stop and sit on the sidewalk and give my shins a little break and get up and start fresh! Or at least it feels that way 🙂

  • Mary @ Bites and Bliss August 22, 2011, 3:35 pm

    Taking walking breaks means NOTHING about whether you’re a real runner or not. Heck, I’ve only gone one run over 6 miles without taking a break! And in the heat, I can hardly make it over 1 without stopping.

    I do the same thing with the shade, too! I make a game out of it some times and sprint through the sun and walk in the shade. I t makes for some fun HIIT, too!

  • Sarah @ Simply Dove August 22, 2011, 3:36 pm

    I use visual markers too! And I definitely try not to feel bad for taking a walk break. I think listening to your body is always better than pushing it too hard!

    Oh, and I just started following your blog! There’s so much information! I love it! 🙂

    • Caitlin August 22, 2011, 10:00 pm

      Thank you Sarah!

  • Victoria (District Chocoholic) August 22, 2011, 3:36 pm

    This is really cool that you have a system for this – especially deciding in advance when you will start running again.

    I personally can’t stop and walk, my legs lock up. I should stretch more.

  • Ashley @ Thefitacademic August 22, 2011, 3:47 pm

    awww – those ears are just adorable! The face is like “ahhh! I’ve been caught!” love it!

  • Kathryn @ Flopoodle August 22, 2011, 3:48 pm

    I totally agree with walking on uphill stretches…the only race I walked in was because it went straight uphill the last mile and I couldn’t handle running it!

    James’ expression is priceless! It’s a mixture between confusion and guilt, haha.

  • Laurie August 22, 2011, 3:55 pm

    Caitlin, I about spit out my water when I read the last sentence from laughing so hard! :), you don’t think Maggie was mad at the husband for something? Ha!

    • Caitlin August 22, 2011, 9:59 pm

      I think she was…. Lol

  • Kathryn D August 22, 2011, 4:04 pm

    Okay, so my comment has nothing to do with this post, however, I just had to tell you that I made your Holy Deliciousness Hummus. Yeah, WOW! That stuff is awesome. I’d not found a homemade hummus that I really like but this is it. Thanks!

    • Caitlin August 22, 2011, 9:59 pm

      So glad you liked the Holy Deliciousness Hummus!

  • Rosa - Fitness, Food, Fulfilled August 22, 2011, 4:12 pm

    I’ve always had such a hard time taking walking breaks. It mostly stems from the fact that getting going again is really hard for me. My mind says go, and my legs say no way. I seldom take them, even when refueling during long runs.
    But now that I’m training for a marathon, I’m sure I’ll have to incorporate a few because I don’t want to tap out part way through the race.
    Thank you for the post!

  • Jesse August 22, 2011, 4:13 pm

    i agree that taking walking breaks doesn’t determine if you are a real runner or not. i love walk breaks. personally, for me, they recharge me which is awesome. usually if i’m going to take walk breaks i set it up to do a walk/run ratio, like the jeff galloway plan, of a 3:2 run:walk or a 4:1 run:walk. you know what else? sometimes i just stop and sit on a bench for a few minutes to recharge too. or wait at a cross walk a few extra moments before hitting the button. its all relative. and i agree with your statement that “And, crazily enough, many people find that they actually are faster overall when they take regularly schedule walk breaks” since i ran a 5 mile tempo run last week doing a 4:1 run/walk the whole time and it was my fastest tempo run ever. yay for walk breaks 🙂 🙂 🙂

  • Mia August 22, 2011, 4:14 pm

    I usually hate walking on my runs, but this summer my allergies have been acting up and I literally can’t breathe sometimes on my run, so I have to stop and walk to regulate my breathing…it’s frustrating, but it’s better than nothing.

    • Caitlin August 22, 2011, 9:58 pm

      Wah I am so sorry about your allergies!

  • Mary August 22, 2011, 4:20 pm

    oh gosh, we have to crate our lab too, once he chewed up a couch pillow and it was all over the living room when we got home from work and we caught him humping the crap out of another one as we were walking in.

  • Wendi @ A Southern Yogi August 22, 2011, 4:22 pm

    I do a walk/run method for all my distance races/runs. To prove my point, my first half marathon, I ran the whole thing and I was hurting, couldn’t walk the rest of the day. The second one I did, I ran 4 minute and walked 1 minute the whole time. I beat my first time by 9 minutes and I was able to explore new orleans the rest of the day. It’s much easier on your body.

  • Brittany August 22, 2011, 4:35 pm

    I only recently began to take walk breaks. I NEVER used to, and surprise, surprise, I suffered from major injuries that took months and months to heal. Right now, as I enter my final month of marathon training, I’m literally taking a .05 mile walk break at the beginning of every mile. It has actually helped out my pace and has allowed me to feel fresh during mile 20 of 23 rather than totally shot. I don’t use this technique during races but I imagine it would help many runners! I think that the mental benefit of the walk break probably exceeds the physical, and oftentimes the boost we need is a purely mental one!

    • Caitlin August 22, 2011, 9:56 pm

      Feeling fresh during mile 20 – 23 is a majorah accomplishment!

  • Alett August 22, 2011, 4:37 pm

    Firstly…I totally LOL’d at the comment about James’ “red rocket” ha ha! I have to crate the babies too when I leave. It took a bit to get them used to it; rather took the JRT a bit, the chiheagle didn’t care. I started with feeding the JRT his dinner NEAR the crate with the door open, then slowly (over time) moved the food into the crate until ALL meals were fed in the crate with door open. then progressed to door shut. Now all I need to do is toss a few pieces of kibble in before I go. Much easier. See if that helps : )
    p.s. my GOTR coaches training is THIS week!!!

    • Caitlin August 22, 2011, 9:55 pm

      I am so excited you are getting involved with GOTR 🙂 Thank you!

  • Lauren @ Team Giles August 22, 2011, 4:51 pm

    Beautiful scenery 🙂 I walk when I feel I need to… but know when I’m just being lazy and push myself instead. I definitely try hard to listen to my body.

    I hate having to crate our pup when we leave the house, but if not she gets into trouble and I’d rather protect her, then let her get into something, eat it and be sick. (lesson learned)

  • R. Chandra August 22, 2011, 4:55 pm

    yes yes, i walk all the time in my runs. i could really care less whether or not i’m considered a “runner”, i just love to get high mileage in. usually i have no structure to my running/walking, just a certain number of miles i want to complete. (i have a garmin to keep track)
    currently i’m in week 13 of marathon training and the average pace for my long runs (up to 16 now!) is around 10:30 – 11:30 min./mi., with walking every mile.

    i also love just going on long walks for cross-training (hahaha, yeah, walking is the closest i will get to “cross-training”). walking makes me so happy 😀

    • Caitlin August 22, 2011, 9:55 pm

      Wahoo! I am so proud of you. 16 miles is a lot.

  • CJ @ http://healthy-happy-whole.com/ August 22, 2011, 5:05 pm

    I used to think walk breaks were for wimps but my mind set has completely changed! Your body needs rest sometimes so if you are listening to it’s demands and it wants to walk I think you definitely need to abide by that! Especially in elements like heat, or if your overcoming an injury, walking can be essential to stay healthy!! I’m just thankful I can move so if walkings how I have to do it, that’s ok with me 🙂

  • RebekahK August 22, 2011, 5:14 pm

    My dog Chico once ate all my mom’s tax forms…ooops! He left a few little pieces laying around so we knew it was him. He and Killer also got into the pantry one day and ate a whole bag of marshmallows.

    When the humans are away the dogs will play.

  • Carin August 22, 2011, 5:16 pm

    I do the same thing – run until I’m knackered, walk for a bit and make a ‘deal’ with myself to run again at the lamp post/ at the corner/ when my Garmin gets to a round number! I’m not too proud to walk… just too proud to drop dead from overdoing it.

    How big are the crates? They sound like a good idea for my kids, who are also prone to destroying things….
    (JOKE, in case anybody doesn’t realise. I’m British and can’t help my sense of humour.)

    Hilarious about the green card – I had an image of you and Maggie tearfully waving off your soon-to-be-deported Hubby, while he screams “I was set up! It’s all his fault! The Red Rocket framed me!” whilst pointing at the culprit.

    Funny to read about how hot it is there – still pretty chilly here in NZ, but coming into Spring now – hoorah!

    • Caitlin August 22, 2011, 9:54 pm

      I always say the difference between dogs and kids is that you can’t crate babies when you want to leave the house 🙂

      • Carin August 22, 2011, 10:39 pm

        Well, you can… but the authorities tend to take a dim view of it!

        The other difference is that you have to dress kids when you take them out – just a little tip for when you have ’em.

  • Lauren August 22, 2011, 5:29 pm

    I love walk breaks. Even in vigorous fitness workouts, I always tell my participants if you need to take a second to catch your breath, DO IT!!! It’s overall, better in the long run and you will get so much more out of your workout. Same goes for running.

  • Tracey @ Veggies, Cake and Cocktails August 22, 2011, 5:38 pm

    I’ve really come to like arugula as well. It is delicious with a light vinaigrette or on a sandwich. Yum!

  • Samantha August 22, 2011, 5:40 pm

    I put my pups in a crate as well. I know you have probably already thought of this, but have you tried giving them a small treat once they are inside the crate. My dogs love to eat so this works for them. When I open the treat can they run to the crate and cannot wait to get in. If I run out of treats I just get out once piece of their dog food. It took a little while for them to figure it all out but they are so excited about the treat that they push on each other to see who can get into the crate first. It is actually pretty amusing.

    • Caitlin August 22, 2011, 9:51 pm

      I am always so afraid they will choke on their treats when I leave them??? Thoughts???

      • Samantha August 23, 2011, 11:59 am

        I honestly never thought about the choking. My two piggies have the treat (which is small) eaten before I have my bag and keys ready to go. Maybe you could try it when you don’t plan to leave. You could put them in the crates and give them the treat and go in the other room or outside if you open a window for 10 or 15 minutes. After a few days you could start extending the time until they are comfortable going in there. That way you could hear if there is any coughing or choking.

        • Caitlin August 23, 2011, 12:01 pm

          Good idea. I am pretty paranoid. I don’t even let them chew bones in another room.

  • Corrie Anne August 22, 2011, 5:54 pm

    That picture IS absolutely adorable. I love the way you described your walk break process. I TOTALLY RUN SLOWER IN THE SHADE so I can enjoy it! Yeeeeeeah! 🙂

  • Hillary August 22, 2011, 5:58 pm

    I hated arugula less than a year ago—now I can’t get enough of it! So weird how that happens.

  • Molly @ RDexposed August 22, 2011, 6:36 pm

    Oh those doggie ears!! So cute.

    Also, there’s nothing like fresh arugula…especially in an arugula salad with a farm fresh fried egg. Mmmm

  • Army Amy* August 22, 2011, 6:40 pm

    I take timed walk breaks, but I’m flexible with them. I’m too much of a cheater and if I don’t time my break, I’ll just keep on walking.*

  • Liz August 22, 2011, 6:56 pm

    Oh, I almost ALWAYS try to make my walk breaks happen when there’s a hill! LOL. I HATE running up hills. I wrote a sisterly guide to running a 5K on my blog and I think I mentioned this in that. (I know it was in one of the drafts… I think I kept it in the final draft!) I’m so excited to be coaching Girls on the Run this year in York, SC! You’re one of the people who inspired me to get involved! 🙂

    • Caitlin August 22, 2011, 9:50 pm

      YAY! I am so excited you are going to get involved with GOTR. You rock!

  • Moni'sMeals August 22, 2011, 6:59 pm

    “but my response is that you decide whether or not you’re a runner – not a pace clock. In my world, walking breaks are not only acceptable but sometimes necessary to be safe and have fun!”

    You are right on the money! No rules for me, just what makes me happy!

  • Megan August 22, 2011, 7:17 pm

    I can’t walk bc then I lose motivation/steam and I can’t get going again.

  • Jessica @ Jess Go Bananas August 22, 2011, 7:20 pm

    I am so glad to see you have touched upon this topic! I debate almost every time I run if I should or should not take walking breaks. After reading this, I hear what you are saying that YOU judge if you are the runner, not a clock or anybody else! Thank you!

  • Samantha August 22, 2011, 7:21 pm

    I love that you talk about walk breaks. I wish more people would talk about it. I struggle with the idea of walking = failure. It comes from my days of being on the track team in high school.

  • Amy@ahealthyandhappyheart August 22, 2011, 7:33 pm

    Thank for posting this… sometimes I feel pathetic because I run for a little and have to walk! I use a similar program on my phone for running… run 3mins. walk 1 min etc.

    • Caitlin August 22, 2011, 9:49 pm

      Oh what’s the app called???

  • Carly D. @ CarlyBananas August 22, 2011, 8:05 pm

    I crate my dog too. He’s actually really good about getting in there in the morning. I think he knows he has horrible separation anxiety! Once, when I was house sitting for a friend, I left Fin in the “dog room” (where her pups stay when she isn’t home) and he chewed through the bottom of the door. He’s 7 pounds! He can be a monster when he’s scared! Sometimes I feel bad about him being in his crate while I’m out, I know it’s safer for him!

    • Caitlin August 22, 2011, 9:48 pm

      Aww poor little man. I think it’s better for some dogs to be crated, you are very right!

  • Erin @ Naturally Addicted August 22, 2011, 8:41 pm

    I’m just finally starting to run and I have to take walking breaks, especially in this heat!! I always plan ahead though when I’m going to walk and how long it will be for. If I don’t I’ll find myself b-bopping around to the music and the next thing I’ll know I’ll be home!

  • Ali @ Ali Runs August 22, 2011, 8:42 pm

    I love love love walk breaks! I trained for my first marathon by using walk breaks and I’m honestly not sure I could have gotten through the 20 mile training run(s) without them! But like you, I always have a visual spot where I will start running again. 🙂

  • Pauline @ Milkshake junkie August 22, 2011, 8:46 pm

    Thank you for this post! I was kind of down on myself today, I’ve been running on a treadmill at the gym and switched to running outside today and was disappointed that I needed walk breaks especially on hills. I agree with setting goals to start running again, I do that. I’ll have to try running just before for that pat on the back 🙂

    • Caitlin August 22, 2011, 9:47 pm

      🙂 Exactly!!!

  • chelsey @ clean eating chelsey August 22, 2011, 9:10 pm

    I am a big beleiver in walking breaks! And I am one of those people who overall, when I walk, I am a faster runner!

  • Chelsea @ One Healthy Munchkin August 22, 2011, 9:41 pm

    I’m a big fan of walking breaks, especially when I run outside. The humidity and hills make outdoor runs much harder than the treadmill! 😛 I try not to walk for more than a minute though, otherwise I lose steam.

  • Jen August 23, 2011, 12:17 am

    Ahahahaha…I can just imagine the conversation when your poor hubby had to get a new green card. “So, WHAT exactly happened to your green card?” “Umm…my dog ate it.”. Awesome. 🙂

    p.s. Totally off- topic, but I made a Whole Foods run the other day & finally broke down and bought myself some Panda Puffs!

    • Caitlin August 23, 2011, 7:52 am

      aren’t they amazing??

      • Jen August 23, 2011, 11:58 pm

        I actually just tried some last night & have to say – they are pretty delightful! Yummy, crunchy, peanut-buttery goodness…what more can you ask for? So funny – I am fairly certain that I would have never even thought to buy them, had they not KEPT re-appearing on this blog. LOL + thanks! 🙂

  • Khushboo August 23, 2011, 12:38 am

    I already commented but I heard this quote and love it, I think you will too: “It doesn’t matter how slow you’re going, you’re still lapping everyone sitting down”

  • hillary August 23, 2011, 1:02 am

    i am a firm believer in the “no walking” rule except for crazy trail ultramarathon-type situations when trails may be so steep that walking is, in fact, more efficient. i just think it is a slippery slope and becomes too tempting otherwise; i don’t want to have to think about whether or not/when i will walk and find it easier (well maybe not literally, but you know what i mean:)) to not give myself that option. for me , running is also a mental exercise about pushing through the times when my legs just. want. to. stop.running–which happens most every day here in tucson at the moment since it’s freakin hot here too!:)

  • Cynthia (It All Changes) August 23, 2011, 1:27 am

    I only do intervals. It was either take walk breaks during runs or give up running. I chose walk breaks. 🙂

  • Sophie @ threetimesf August 23, 2011, 6:55 am

    I did the C25K programme and am a big fan of walk breaks! Cute pic 🙂

  • sara @ the foodie diaries August 23, 2011, 8:27 am

    I think it’s important to let your body rests if it needs it. Exercise is exercise regardless if you’re running our walking. Even if you are walking you’re doing more than all those people who are sitting at home on their couches and stuffing their faces 🙂 so whether you’re running or walking, good fo ryou! you’re out living a healthy lifestyle full of exercise 🙂

  • Ali @ Around the VeggieTable August 23, 2011, 9:13 am

    Heyyyyy I have the same walking system 🙂 I totally need walking breaks. I have asthma and even though it’s MOSTLY under control these days, short walking breaks help me avoid an attack!

  • Amber K August 23, 2011, 12:19 pm

    I don’t consider myself a runner. At most I can convince myself to “jog” in between walking breaks. But I still utilize the visual marker idea. Otherwise I don’t think I’d ever start my “light jog.”

  • Koko @ KokoLikes August 24, 2011, 1:32 am

    I totally agree with your walking mentality. I do the same thing with setting visual markers for when I have to start running again! And I love that goat cheese/egg sandwich, soo amazing!

  • Sonia (the Mexigarian) August 24, 2011, 11:38 am

    I use visual markers when to start running again. I decide to run to a certain point, walk in the shade and fixate on a tree or sign and like you, I start running again at least 5 steps ahead of the marker. Walking helps me a LOT. 🙂

    We crate our furry children too. Well, the cats get to go in a room they can do minimal damage in and our pup gets to go in his pent house suite crate. (Hubby just got one that looks like it was built for a Great Dane). They’re happy with their toys and we’re happy to a messless undestroyed home. 🙂

  • Jolene (www.everydayfoodie.ca) August 24, 2011, 11:59 am

    I love walking, and much prefer it to jogging or running.

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