Walking: The Surprising Secret to Marathon Training Success

As the countdown to the Life Time Miami Marathon & Half on Jan. 25, 2026 draws closer, training properly and avoiding injury is of utmost concern to the thousands of runners taking part in the 26. 2-mile event. As the official medical provider, Baptist Health plays a crucial role in supporting the runners, providing assistance at the various first-aid and medical stations along the full route.

For many participants, the idea of incorporating walking into a serious running regimen may seem counterintuitive. However, experts suggest that walking is not only beneficial but can be a crucial component of a successful marathon training plan.

The Foundation of Endurance: Starting with Walking

The journey to running a marathon is a significant physical undertaking that demands careful preparation. For novice runners and even seasoned athletes, building a solid endurance base is the first and most critical step.

Thomas San Giovanni, M.D., orthopedic surgeon at Baptist Health Orthopedic Care, emphasizes a gradual approach to training to prevent injuries and build stamina effectively. He advises viewing training as a long-term investment in your body's capabilities.

“Something like this that involves a lot of physical activity and challenges your body, so you have to start slow and then build gradually," Dr. San Giovanni explains. "Almost think of it like a bank account — you don’t just withdraw 26 miles all at once. You need to kind of build up to that. You need to make deposits with your training and work up to it. So, you may want to start just with walking, and then fast walking.”

This foundational phase of walking conditions the musculoskeletal system, preparing muscles, joints, and ligaments for the higher-impact stress of running. It allows the body to adapt to extended periods of activity without the immediate shock that can lead to common running injuries like shin splints or stress fractures.

A Gradual Progression to Running

Once a solid walking foundation is established, the transition to running should be just as measured and deliberate. The goal is to continue building endurance and strength without overburdening the body. Dr. San Giovanni outlines a clear progression for athletes. “Then go for a light jog and then start to do short runs. And then you build from there,” he says.

To ensure this progression is safe and sustainable, many coaches and medical professionals recommend a structured plan. A popular and effective method is the run-walk-run strategy, where a runner alternates between segments of running and walking. This technique allows for a higher total mileage while reducing the cumulative impact on the body.

For managing the increase in distance, Dr. San Giovanni endorses a well-known guideline in the running community. “The 10 percent rule is usually a good guideline — increasing your distance 10 percent each week to build up. And don't forget that rest and recovery is very important too.” This principle helps prevent overtraining, a common pitfall that can derail marathon preparations and lead to burnout or injury.

The Overlooked Power of a Steady Pace

Even dedicated runners can be surprised by the effectiveness of a consistent walking pace over long distances. It is a common misconception that walking is an admission of failure during a race. In reality, strategic walking can be a powerful tool for energy conservation and can even lead to better overall finish times.

Dr. San Giovanni shares a personal story that illustrates this point perfectly. “I ran the New York Marathon some years ago. I didn't train as well as I should have. Maybe around the 10th mile of me running, I got passed by a fast walker. He was walking with his headphones on, and I was thinking to myself that this guy's been walking since the first mile and he just passed me.”

This anecdote highlights how a steady, powerful walking pace can outperform a runner who has expended too much energy too early in the race. Power walking engages different muscles and can provide a crucial physical and mental reset during the grueling 26.2-mile distance.

A Secret Weapon for Elite and Everyday Runners

The benefits of walking are not just for beginners or those struggling on race day. Frankie Ruiz, a marathon runner and the co-founder of the Life Time Miami Marathon & Half, points out that walking has been a component of elite training for decades. Many people, he notes, fail to recognize its true potential.

“We underestimate the power of walking to contribute to running,” Ruiz states. “Some people may not know this, but the Olympian with the most medals in history — he says a secret to his success was walking. He'd walk three to six hours regularly. We're talking the 1920s and 1930s.”

This historical perspective underscores that walking is not a lesser form of exercise but a complementary discipline. It builds cardiovascular fitness, enhances muscular endurance, and improves mental toughness, all of which are essential for completing a marathon. Integrating long walks into a training schedule can help improve fat-burning efficiency and prepare the body for extended time on foot, a reality for every marathoner.

Integrating Walking into Your Marathon Plan

Whether you are a first-time marathoner or a competitive runner, incorporating walking can enhance your training and improve your performance. It serves as an effective starting point for beginners, a tool for injury prevention, a method for active recovery, and a strategic advantage on race day.

By starting slow, building mileage gradually, and respecting the body's need for rest, runners can make safe and effective "deposits" into their endurance bank account. As race day for the Miami Marathon approaches, runners who embrace the power of walking may find it is the surprising secret that helps them successfully cross the finish line, according to Dr. San Giovanni and Mr. Ruiz.