The Jeff Galloway Blog

The Inspiration Muscle is the Hardest to Flex

 

When you’re tentative about your motivation to get out the door, it often helps to read (possibly out loud) the benefits of exercise:

• Your attitude is better.
• Stress is released, often completely dissolved.
• Natural body chemicals called endorphins relax the body, reducing or eliminating muscle aches and pains.
• Your spirit is engaged, leaving you with feelings of accomplishment, confidence and strength.
• Body and mind are connected, giving you the confidence that comes with being a more “complete” person.
• Your right brain is engaged, energizing your creative and imaginative resources.
• You’re learning connections to hidden inner resources which kick in whenever you’re under stress.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Jeff Galloway: Training Programs” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

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Injured? Ice Massage – The Right Way to Do it

Many runners assume that any frozen item can be used in an ice treatment, even frozen bags of peas. In my experience, these forms of ice treatment do no good at all. When ice is rubbed directly on the skin, as noted below, it is a very powerful treatment or aches, pains and injuries that are just below the skin. Deeper damage does not usually respond to the ice treatment.

• Put a styrofoam cup full of water in your freezer. Keep at least one there, as “insurance”.
• At the first sign of an ache or pain in the area close to the skin, peel the styrofoam off the top, and rub.
• For 15 minutes, rub constantly on the limited area until it gets numb.
• Do this every night – even for a week after all the pain goes away.
• It is the direct contact of Ice, and the constant massage rub that seems to do the job.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Running – Testing Yourself” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com

The Little Things Which Speed Recovery

Before and during your race: The little things which speed recovery: 

·     Start Conservatively. Time goal runners should start the race 10 to 20 seconds slower than you could run on that day for at least the first 15 to 20 percent of the race (3 to 6 miles in a marathon, then 2 to 3 for the half). First-timers should go one to two minutes per mile slower than the fast race pace predicted by the “magic mile.”  At best, during the second half, you can choose to speed up or to finish within your capacity for a faster recovery. Even if it happens to be a hot, humid, bad day, you won’t slow down as much at the end if you’ve started conservatively.

·      Avoid alcohol and salt and limit caffeine during the 36 hours before the big day.

·     Take every walk/shuffle break, from the beginning, and pace yourself conservatively accounting for heat, humidity, hills and other factors.

·     Don’t over stride at any time. Without knowing it, many exercisers are so exuberant in the beginning that they lengthen their stride too far, overextending the muscles. More damage occurs from over striding at the end of long workout sessions and races-especially half or full marathons. Try very hard to rein in your stride as you go downhill. Studies continue to show that you’ll go faster and recover faster when you keep your feet low to the ground, have a short stride and stay light on your feet.

·      Have an energy gel, pieces of energy bars, etc. all the way to the end, during the second half of a workout that will last 90 minutes or more. Most exercisers should start taking these “boosters” after 60 to 80 minutes on all long workouts to find the frequency and quantity of product which you need during the long events. Be sure to drink water when you take these products.

 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Jeff Galloway: Training Programs” and other books for your running library. You will also find training tips, training groups, running retreats and more. 

 

Join us in Atlanta for the 2017 Jeff Galloway Race Weekend! To register or find out more information on the JG 13.1, The Double G, Barb’s 5K, Fit Kids Run and other weekend events go to: https://jeffgalloway131.com