“Walking might be the fastest thing you do all day.”
When I say this to athletes preparing for an Ironman, I usually get one of two reactions.
Some nod in agreement because they’ve experienced it themselves.
Others look at me as if I’ve just suggested riding the bike with flat tyres.
After all, surely stopping to walk costs time?
Technically, yes.
But Ironman isn’t won or lost in the 10 to 15 seconds you spend walking through an aid station.
It’s won or lost in the hours that follow.
And that’s why strategically walking aid stations can often lead to a faster overall race.
The Goal Isn’t to Save Seconds
One of the biggest mistakes athletes make on race day is becoming obsessed with saving tiny amounts of time.
They sprint through transitions.
They grab cups while running.
They attempt to drink, eat, and maintain race pace simultaneously.
The result?
Half the drink ends up down their front.
The gel ends up on the ground.
Their heart rate spikes.
And they never actually consume the nutrition they desperately need.
Those few seconds they “saved” can cost them minutes—or even hours—later in the race.
Aid Stations Are Opportunities
Think of aid stations as opportunities rather than obstacles.
They’re a chance to:
- Rehydrate
- Refuel
- Cool down
- Reset mentally
- Check in with your body
A brief walk allows you to take advantage of all of those things more effectively.
Instead of desperately gulping fluids while bouncing along the road, you can actually drink.
Instead of spilling nutrition everywhere, you can consume it properly.
Instead of rushing, you can execute.
And Ironman is all about execution.
Nutrition Is More Important Than Pace
The further you get into an Ironman, the more important nutrition becomes.
The athletes who struggle late in the marathon are often the athletes who gradually fell behind on fueling and hydration throughout the day.
Not because they didn’t have access to nutrition.
Because they didn’t take the time to consume it properly.
A controlled 10 to 15-second walk through an aid station can dramatically improve your ability to absorb fluids and calories.
When you multiply that across an entire marathon, the benefits can be enormous.
Walking Can Lower Your Heart Rate
Another often-overlooked benefit is the physiological reset.
A short walk allows your heart rate to drop slightly.
It provides a brief opportunity to relax your shoulders, reset your posture, and take a few deeper breaths.
While the effect may seem small, these mini-resets accumulate throughout the race.
Many athletes discover they actually feel stronger between aid stations because of the brief recovery they gained at the previous one.
The Ironman Marathon Is Different
Many runners approach the Ironman marathon using the same mindset they would use for a standalone marathon.
The problem is that you’ve already spent hours swimming and cycling before you start running.
Your body is carrying fatigue.
Your nutrition demands are higher.
Your risk of dehydration is greater.
The smartest athletes understand that the Ironman marathon requires a different strategy.
Walking aid stations isn’t a sign of weakness.
It’s often a sign of experience.
Have a Plan
The key is making walking aid stations a deliberate strategy rather than a reaction to fatigue.
Decide before race day:
- Which aid stations you’ll walk
- How long you’ll walk
- What you’ll consume
- How you’ll use that time
When you have a plan, you’re more likely to execute consistently under pressure.
Don’t Let Ego Get in the Way
Sometimes athletes avoid walking because they’re worried about appearances.
They think walking means they’re failing.
The reality is that nobody remembers how many aid stations you walked through.
They remember your finishing time.
More importantly, you’ll remember how you felt in those final kilometres.
Would you rather save ten seconds at an aid station or save ten minutes over the final third of the marathon?
For most athletes, the answer is obvious.
Final Thoughts
Walking aid stations may feel counterintuitive.
But Ironman success is often built on making smart decisions rather than emotional ones.
A short walk allows you to fuel properly, hydrate effectively, lower stress, and maintain better control throughout the race.
And in many cases, that means finishing stronger and ultimately racing faster.
Sometimes slowing down briefly is exactly what helps you keep moving forward.
Need Help Preparing for Your Next Ironman?
Successful Ironman racing isn’t just about fitness. It’s about pacing, nutrition, strategy, and making good decisions when it matters most.
At Coach Ray NZ, I help athletes prepare for every aspect of race day so they can arrive confident and ready to perform.
Ready to Build Your Best Ironman Yet?
Whether you’re training for your first Ironman, chasing a personal best, or simply trying to avoid the common mistakes that derail so many race days, having the right plan can make all the difference.
If you’d like to discuss your training, race goals, nutrition, pacing, or race-day strategy, I’d love to help.
Book a free, no-obligation 40-minute coaching consultation and let’s chat about how we can get you to the start line feeling confident and prepared.
I work with athletes of all abilities, from first-time Ironman finishers through to experienced athletes looking to race smarter and perform at their best.