Showing posts with label run walk run. Show all posts
Showing posts with label run walk run. Show all posts

Oct 10, 2016

Fast Lane 101 | Jeff Galloway

As a member of the Jeff Galloway Blogger Program, I'm given great information from the man himself to share with you. It's always a joy to read what he has to say and to share it with you. This time, Jeff's sharing you some tips to run in the fast lane!


By Olympian Jeff Galloway

Neighborhood tracks are the most convenient place to run for most.  Whether you're taking your first steps or wanting to improve your time, it's easy to check your pace by timing each lap. Because I've spoken to many runners who mistakenly feel that they are not fast enough to run at the local oval, here are a few simple guidelines:

What is the distance of a lap? Standard distance is 400 meters (@ .25 mile).

In which direction should I run? In most cases, run counterclockwise.  A few tracks alternate direction from day to day,  so follow the direction of the other runners.

What lane should I use when running slow or walking? The inside 3 lanes are reserved for faster runners and those doing speed workouts.  Most runners should use the 2 outside lanes.

 How do I pass slower runners? Assuming a normal, counterclockwise pattern, move to the right to pass, with a smile.

Is it OK for kids to ride bikes and skate on the track? This is not a good idea.  Try to find another place near the track for these activities.

Do I have to pay to use a track? Most tracks are free, but the hours of use may be restricted by the school.

Can I run on the track with an iPod? This is up to you but be aware of your surroundings and possible threats or faster runners coming up behind you.  Keep one ear uncovered.

Do I need special shoes? No—you can use the same shoe for road, track or fitness trail—unless you are a competitor doing very fast speedwork.

Are there any times that I should not use the track? If there is a track meet or organized track practice by the local team, find another running area.  Some track teams allow recreational runners to use the outside lane during their workouts.

Say What?

Repeats—These are the fast segments during a speed workout.  Each repeat (usually about 3-5% of the distance of the goal event) is run slightly faster than goal race pace, followed by a rest interval of  walking or slow jogging.  Through a series of workouts, the number of repetitions gradually increases. 

The Fix

I always lose count of how many times I’ve run around the track! How can I keep track of it better?  Office supply stores sell “counters” that keep track of the number of laps as you click each time you finish a lap.  Another method: time yourself for the first 2 laps, for two laps in the middle and 2 laps at the end.  Compute an average of the lap times.  You can compute the number of laps by dividing the total time run by the average time per lap.

The Excuse

There are lots of fast-looking people at my track; I’m scared I’ll get in their way.  The inside lanes are for faster runners.  If you run in the outside lane, you will not get in their way.

Don’t miss out on this opportunity to complete the First Annual Double G!

The first 400 participants who register for the Double G will receive a JG-branded puffer vest! If you are one of the lucky 400, you will be able to pick up your vest at the Expo.

The Double G includes:
 • Barb’s 5K (Saturday, December 10, 2016)
 • JG 13.1 (Sunday, December 11, 2016)
 • 3rd medal for completing both races
* The Double G is only for those who participate in the actual races in Atlanta. It does not apply to the virtual option.


Note: Olympian Jeff Galloway has coached hundreds of thousands of runners to their goals.  For more information, see his books GALLOWAY TRAINING PROGRAMS and MARATHON—you can do it!  Ask Jeff a question at www.JeffGalloway.com

Do you run on a track? How do you like it?

May 27, 2016

Vacation Run Secrets | Jeff Galloway | Friday Five

As a member of the Jeff Galloway Blogger Program, I'm given great information from the man himself to share with you. We're reaching the time for summer vacations, but if you're training for the fall, you still need to get your runs in. For today's Friday Five, I have some Vacation Run Secrets from Jeff Galloway


By Olympian Jeff Galloway

1. Running into the dawn

In Summer, it's best to run before the sun rises above the horizon. Since it's common for family members to sleep a bit longer on vacation, get up early and hit the beach. Set a total time you wish to run, and turn around at the halfway point. Or, run 1-2 minutes longer going out and try to run faster on the return.

2. When you’re camping and near a lake and/or mountains.

Drive around the campground area to find suitable running/trail areas.  Plan a group hike each day. Appoint yourself the “lookout”. Walk ahead of the group for a few minutes and then run ahead for a minute or two, and run back. Repeat this routine throughout the hike. Even short segments of running, during a 1-2 hour hike, will maintain your running adaptations very well.

3. On a road trip, taking frequent “pit stops”.

Wear your running gear on the trip. If it is safe to run or walk at your rest area, walk for 1-2 minutes as a warmup and then run for 5-10 minutes. Repeat this pattern until the group is ready to load up. If it is a food stop, get your meal “to go” and spend the time running.

4. When you’re on a trip that’s based around a theme park.

Many of the hotels in areas like Disney World, have designated areas for running. In some cases you can run to the parks. Ask the hotel staff for recommended routes. Each evening, gather the family and plan your park visit for the next day. This allows for you to find a timeslot to squeeze in a run. As you mention how you are planning your run, you'll teach the kids how important your exercise is, for you.

5. When you’re on a sightseeing city tour.

Time is limited during most sightseeing tours but you can usually squeeze in a few minutes here and there. Wear running clothes or very comfortable apparel with running shoes. When the bus stops, keep walking around while looking at the sights or listening to the guide. If time allows before reboarding, jog for a minute or two.

Bonus: A home-based vacation.

If possible, arrange with another family member to watch the kids while you run. Then, offer that person a chance to get away for a while while you stay with kids. Early morning is often a great time to get in your runs. Plan trips to local parks (that you seldom visit) where you can run and walk with the family.

Note: Olympian Jeff Galloway has coached hundreds of thousands of runners to their goals.  For more information, see his books GALLOWAY TRAINING PROGRAMS and MARATHON—you can do it!  Ask Jeff a question at www.JeffGalloway.com

Do you run on vacation? How do you keep on track?


Linking Up

Check here for some links out to others sharing, staring with our three lovely hosts: Courtney, Cynthia and Mar. Check their posts (Eat Pray Run DC, You Signed Up for What?! and Mar on the Run to see the full set of links). I will add some others, usually randomly, as I read them to share the love. Go visit and keep reading!

Our hosts:






Feb 10, 2016

Run / Walk 26.2? Believe It | Jeff Galloway

I am a big supporter and believer of the Jeff Galloway's Run Walk Run Method. It's how I found a love of running, how I finished my first half marathon, and how I've run all my races. As a member of the Jeff Galloway Blogger Program, I'm given great information from the man himself to share with you. In the latest, Jeff talks about using the run walk method for a full marathon. Think it's not realistic? Think again and read on!


By Olympian Jeff Galloway

 How can runners, even Boston Qualifiers, run faster by taking walk breaks? 
I know, it's counter-intuitive but in numerous surveys I've found that former non-walk-break runners improve an average of more than 13 minutes when they walk early and often.

How does it work?
Those who have a strategy almost always do better than those who just get out there and see what happens.  A muscle, etc., that is used constantly will fatigue and break down more quickly.  By taking scheduled walk breaks, the muscles stay strong and resilient to  the finish.  The principle behind walk breaks is “Conservation of energy”.

How can you run a faster marathon with walk breaks?  
Almost everyone who runs continuously experiences a slowdown during the last 3-6 miles. Runners who use strategic walk breaks from the beginning tend to either speed up at the end or at least avoid slowing down.

 Can you actually set a PR with the run/walk method?
I hear from thousands every year who set Personal Records by using the method.

 How does the run/walk method protect you against injury?
Each runner has certain “weak links” that ache more and are common injury sites. Continuous use of the muscle will first cause the muscle to fatigue early, reducing muscle performance.  Continuing to run run under increasing fatigue will cause muscle, tendon and joint damage.  Walk breaks stop the abuse of a weak link, allowing the tissue to adapt, significantly reducing aches, injuries and recovery time.

How does the run/walk method affect your day-to-day recovery?
Because there is less damage to repair after a run, the legs, knees, etc., feel better, sooner.  Many report that by using my run-walk-run method they can run the next day after a marathon. Some injured runners have been able to train for and run marathons while the injury gradually healed.  Walk breaks can keep  one below the threshold of further irritation.


Jul 1, 2015

New Run / Walk Strategy - Jeff Galloway Training and Motivation Tips

I am one of the biggest supports for Jeff Galloway's Run Walk Run Method. It's how I run, it's how I completed my first half marathon and it's how I'll complete all my future ones. I'll gladly sit down and talk to anyone about it any time. This week's tips are about just that; Jeff is introducing a new run / walk strategy. Well, it may be new to some, but it is actually the walk break I myself use.


The 30-second Walk Break

By Olympian Jeff Galloway

Jeff Galloway's Run/Walk/Run method was revolutionary for three reasons:
  1. Run/Walk/Runners felt better throughout the long run.
  2. Run/Walk/Runners recovered faster and got injured less often.
  3. Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don't need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It's that simple.



Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

Do you use run / walk? What interval do you use?



America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time.

Jun 4, 2015

The Power of the Group - Jeff Galloway Training and Motivation Tips

For some of us, running is a very solo activity. For others, it is very social. Even for the solo runners, there can be benefits to running with others. I'm happy to let you know I already have another set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. These latest tips from Jeff, look to the side of running that involves more than just you.


The Power of the Group

By Olympian Jeff Galloway

The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter Bill Rodgers, brought out the best of running in me—while we became good friends, and Olympians.  As I travel the US this season, for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.

  1. Great friendships
  2. The miles go by quicker—telling stories, sharing life experiences
  3. Guidance in running with the right group for you, with the appropriate run walk run strategy
  4. Because the group is waiting for you, you will stay motivated and get out there more often
  5. You’ll learn about some interesting races, places to run, fun running experiences
  6. On the really tough workouts and races, the group will pull you through
  7. Access to tools for management of nutrition, fluids, motivation, aches/pains
  8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion
  9. Helping others who are struggling bestows an amazing sense of achievement
  10. Sharing the empowerment of finishing a long run can change your life

Most groups, like our Galloway programs allow runners to try them out for free. Together we can celebrate fitness and inspire others to improve the quality of their lives.

Highlights of this year’s Galloway Training Programs:

  • Discount on the Jeff Galloway 13.1 and Barb’s 5K
  • 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
  • Discounts on Phidippides products – Jeff’s store and the original running specialty store
  • Discounts on ElliptiGO, my favorite way to cross train outside
  • Discounts on Pacific Health Products Accelerade & Endurox
  • Discounts on Cooper Complete vitamins
  • Galloway Alumni hat available just for those who have been a part of our team before
  • Newly redesigned Galloway Training medal to celebrate completion of this year’s program



Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

Do you do group runs for training?

A Note from Jeff:

Visit http://www.jeffgalloway.com/training-groups/list-of-cities/ to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.

May 7, 2015

Jeff Galloway Training and Motivation Tips #6 - Five Tips to Get Faster

I'm happy to let you know I already have another set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. I'm very excited to be a part of this program, to share (and learn) some motivation and training tips from a runner I hold in high regard. I'm happy to share with you the latest tips from Jeff, helping you get you energized and clear your mind to get the most out of day.


Five Tips to Get Faster

By Olympian Jeff Galloway

Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I've seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800's.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I've monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one's limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.

  • water running uses the same basic motion as when running on land, using a flotation device so that the feet don't touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
  • The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I've found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I've found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don't sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You'll also run faster on hilly courses, during your races.


Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

How do you work on your speed?

Save NOW and register for the Jeff Galloway 13.1 and Barb's 5K.
Listen and share this great podcast "Jeff Galloway's Tips For Beginner Runners" with Mark Kennedy from Healthynomics!  From how Jeff got running to breathing while you run; it's all here!

Apr 20, 2015

runDisney Training with Jeff Galloway | Magical Mickey

Welcome back to another edition of the Magical Mickey linkup: the linkup centering around a love for Disney, sharing that love and connecting with others. I hope you find this linkup as a great place to turn to for Disney content each week and help all the bloggers participating out by helping readers find that great mouse-eared content. I'm co-hosting with Katie from Adventures by Katie, so of course check her blog out.

This week, I want to talk about training. Specifically, runDisney training. Weather is warming up, races are all around. All that means plenty of running and plenty of training. With that in mind, this week I'll be talking about...


runDisney Training with Jeff Galloway

runDisney holds many fantastic events throughout the year. For many people, runDisney races are their first foray into the world of running. In fact, runDisney was my first half marathon. When tackling something as formidable as a half marathon, a full marathon, or a multiple race challenge, you need the right guidance. You need a plan, a training plan.

runDisney partners with Jeff Galloway to provide proven training plans tailored to the race distances and challenges. His plans have lead thousands of runners across the finish line. His plans and run walk run method also help reduce the risk of injury. His plans generally only require 3 days of running, with maintenance runs and one long run a week. I used the Jeff Galloway plan when training for my half, and went from a non-runner to running 14 miles in just 16 weeks. With his run walk run method, I gained confidence out the gate which helped me to become hooked on running. I plan to use the Glass Slipper Challenge Plan as the basis for my training for the Runner's World Half Marathon & Festival Hat Trick that I will be running as a BibRavePro.

The training plans provided can be easily leveraged for other races of the same distances. You can visit the training section of the runDisney site to see their plans, available in PDF and downloadable calendar. The page also provides great tips to get you started running.

Thinking of running? Check out the plans from Jeff Galloway. Want to know more about his run walk run method? Go to his site for more or order his book (a fantastic read). If you'd like to read some tips from Jeff Galloway on training, motivation and staying injury free, you can read the tips I've been sharing from the Jeff Galloway Blogger Program:

Training and Motivation Tips #1
Training and Motivation Tips #2 - Training
Training and Motivation Tips #3 - Injury Free
Training and Motivation Tips #4 - Why Do We Get Injured
Training and Motivation Tips #5 - Energize Your Day

Do you use a training plan? Have you runDisney?


Onto the Linkup

Here are the guidelines:

The post just needs to be about anything Disney related. There have been posts on runDisney, on the parks and even on the Moms Panel, so just give it some Disney and count it.

New posts are fantastic, but for now, if you have a great old post you want to share, drop it on in.

Try to visit as many of the posts that you can as time allows. The point of this is to share and support each other.

If you're going to be a regular, please link back to the host posts. It's just good etiquette and frankly, that's how others will get to your fellow Disney lovers content. Without that link back, they can't find the linkup and therefore the other blogs. Help me help you.

You also have the option to add the linkup code to your post if you'd like. It is not required, just another option. If not, please follow the above link back guideline. Get the InLinkz code


Apr 18, 2015

Jeff Galloway Training and Motivation Tips #5

I'm happy to let you know I already have another set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. I'm very excited to be a part of this program, to share (and learn) some motivation and training tips from a runner I hold in high regard. I'm happy to share with you the latest tips from Jeff, helping you get you energized and clear your mind to get the most out of day.


Four Ways To Energize Your Day & Clear Your Brain

By Olympian Jeff Galloway

It's natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

Walk or run, one day and a walk (or cross train) the next.

While the exertion will wake up the muscles, you're away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day's stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.

Don't sit--walk!

The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or  the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.

Eat more frequently.

Each time you eat, even a small snack, you'll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you're not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you'll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN'S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.

Help someone exercise.

The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you  and your “coach-ee” through the training.

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

How do you energize your day?


Apr 8, 2015

Jeff Galloway Training and Motivation Tips #4

Just in time for the warming weather are another set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. I'm very excited to be a part of this program, to share (and learn) some motivation and training tips from a runner I hold in high regard. I'm happy to share with you the latest tips from Jeff, looking to keep you healthy as you pick up in your training.


Why Do We Get Injured

By Olympian Jeff Galloway

1.  Be aware of irritation of weak links.

The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees - Feet -Calf - Achilles -Hip - Glute/piriformis/sciaticia

But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

So if you're sensitive to the first indication of irritation in these areas and take immediate action it's possible to avoid injury.

2.  Stress buildup due to the way we train.

Training schedule is too intense-not enough rest between stress.
Adverse Training Components-speed is too fast or has too much, too soon.
Running form-too long a stride, forward lean, bouncing too high off the ground.

So staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury


Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

Promotional News

Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can't make it, you can roll into the virtual option with no extra charge!

Register today at JeffGalloway131.com

Do you use Run Walk Run?

Mar 12, 2015

Jeff Galloway Training and Motivation Tips #3

It's time for another set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. I'm very excited to be a part of this program, to share (and learn) some motivation and training tips from a runner I hold in high regard. I'm happy to share with you the latest tips from Jeff, looking to keep you healthy as you pick up in your training.


Training and Motivation Tips

By Olympian Jeff Galloway

Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3)lengthening stride and 4) stretching.

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I've found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)


Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.

While researching for my book RUNNING UNTIL YOU'RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.

It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.

A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.


As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

Galloway Training Program

Runners from Austin, Duluth, Denver, Metro Dc, NW Indiana, and Montgomery County, MD - We are coming to you! There is a Galloway Training Program starting near you in the month of March! Check the calendar for more information.


Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

Do you use Run Walk Run?

Feb 19, 2015

Jeff Galloway Training and Motivation Tips #2

Last week, I was able to share with you the first set of tips from Jeff Galloway, as part of the Jeff Galloway Blogger Program. I'm very excited to be a part of this program, to share (and learn) some motivation and training tips from a runner I hold in high regard. I'm happy to say that I already have some more tips to share with you.


Training and Motivation Tips

By Olympian Jeff Galloway

The training journey for a marathon or half marathon raises your body's physical performance capability and your sense of what you can do in life.

Running helps to bring body, mind and spirit together in a unique and wonderful way

In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

In researching my book RUNNING UNTIL YOU'RE 100 I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.



Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

Last Chance

2014 Virtual 13.1 Half Marathon and 5K (Inaugural)

Last chance to become a "Legacy" participant!

Closes March 1, 2015.

Register at JeffGalloway131.com

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Feb 10, 2015

Jeff Galloway Blogger Program - Training and Motivation Tips

I'm excited to share with you the first in hopefully a long line of posts. Recently, I noticed a Facebook post about a new program from Jeff Galloway. And when I say noticed, I was tagged by my running pal Oswald in the comments because he knew it would fit me perfectly. Jeff Galloway was starting a blogger program, where he will share tips, motivation, discounts and other great information with a select group of bloggers to then pass on to you, the readers. So I sent my email immediately expressing my interest. Jeff Galloway and his Run Walk Run Method is what got me started running, and a huge part of why I love it. I was thrilled to receive an email welcoming me into the program and my first set of tips to share with you. And so without further gilding the lily and with no more ado, I give you tips directly from the man himself, Jeff Galloway.


Training and Motivation Tips

By Olympian Jeff Galloway

When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day.  Start each run at least 30 seconds a mile slower than you will run at the end.

If you have a Run Walk Run strategy that is right for you on that day, it's possible to feel good after every run-even the marathon.

Running is the best stress reliever I've found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens.  A quicker cadence is the mechanical key to faster running.

The finishing of a run that is longer than you've run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can't run a long run too slowly or take too many walk breaks.  You'll get the same endurance based upon the distance covered.

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching.  Sign up for his free newsletter at www.JeffGalloway.com.

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Offer Expires: 2/14/15

What motivates you?