3 min read
March - Continually Enhance Your Skills!
Emilia Szymańska
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Diets Premium Expert • 22.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Emilia Szymańska | min read 3 min | Scientifically reviewed by a clinical dietitian 22.03.2026 |
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Key Takeaways
A march-run is essentially a run with a walk and vice versa. Numerous experts (with Usain Bolt leading the way) as well as amateurs such as obese masters or beginners utilize this technique. Regardless of the group you belong to, it's advisable to incorporate march-runs into your training regimen.
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March-running for beginners
Let's start with individuals who wish to start running but have no experience. Before running, we cannot determine our endurance. We should always start with a personal experiment. Let's begin with the march (a very slow form of running). We march until we feel we can accelerate and then turn on the timer. When we get into the rhythm of fast running that allows us to talk without breathing, we can say that we are really running. Let's now try to maintain this rhythm for as long as possible, but within the bounds of comfort. Some will stop after a few minutes, while others will be surprised to find that they can run for 15 or even 30 minutes. Depending on how long you stop, you can determine your level of progress. If the experiment shows that you are a beginner (a few minutes of running without shortness of breath and muscle pain), we recommend that you engage in professional running by implementing a plan that you can find here, among other things.
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For individuals at a level that can be described as moderately advanced, interval training is suitable, where one minute of walking is equivalent to one minute of running. An excellent option here is the strategy of 10 (or more) series of walking-running exercises. As little as we can, we should endure at this level. The better we feel, the more we can try to run longer distances. We can thus alternate one minute of walking with 2, 4, 6, 8, and 10 minutes of running (5 series). There is also the possibility of modifying this plan. To increase our speed, we can reverse the order of the above series, but we should also run faster. We should always control our abilities. Let us now turn to advanced athletes. It may seem that only beginners use walking-running exercises. In fact, the fastest man in the world, every segment of 100, 200, or 250 meters in training, is interrupted by walking. There is no permission to rest. Every break is precisely calculated for two or more minutes, and exactly that much time is devoted to walking. Usain Bolt is a sprinter, but the entire top of long-distance runners also use walking-running exercises. In the running environment, trainers teach athletes from a young age never to interrupt running by lying down or standing still. Walking is seen as a more effective method of recovery.
Never Discontinue Exercise
Those of you who assert that have no sweet cakes. When you run, your blood pressure increases. If you usually run five liters of blood per minute, then you run 25 liters during running. Most of those liters reach the working muscles. Stopping and lying down impedes the free flow of blood, which leads to a less effective regeneration process. March runs are an integral part of athletic training. They are used at all levels of training. If you are a beginner runner, start with march runs. If you are a professional, use march runs to enable the smooth flow of substances throughout the body. If you are overweight and the body mass oppresses you, use march runs to endure the strains. Regardless of who you are, never discontinue exercise!
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