The Jeff Galloway Blog

Marathon FAQ

Question: Why does a “negative split” produce faster times?

Answer: By running a bit slower than you could currently run in the marathon from the beginning, you will save resources (muscle fuel, feet, joints, muscles, tendons). Whatever you save in the first half will be available for use during the second half. Most runners I’ve surveyed, who have run more than 5 marathons, ran their fastest marathon by using this strategy. So, a smart pacer will run about 20 seconds per mile slower than goal pace during the first 4-6 miles. If everything is going well at that point, increase the per-mile pace to 5-10 seconds slower than goal pace for another 5 miles. At that point, increase to the pace you believe you can average for the rest of the marathon. After mile #18, you can run as you wish. Whatever you have saved in the first half you can spend during the last 6-8 miles on race day.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Galloway’s Marathon FAQ” 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

Water Running Can Improve Your Running Form

All of us have little flips and side motions of our legs that reduce our running efficiency. During a water running workout, the resistance of the water forces your legs to find a more efficient path. In addition, several leg muscles are strengthened which can help to keep your legs on a smoother path when they get tired at the end of a long run.

Here is how:

You’ll need a flotation belt for this exercise. The product “aqua jogger” is designed to float you off the bottom of the pool. Pull in the elastic belt so that it is close to the body. There are many other ways to keep you floating, including water ski float belts and life jackets.

Get in the deep end of the pool and move your legs through a running motion. This means little or no knee lift, kicking out slightly in front of you, and bringing the leg behind, with the foot coming up behind you. As in running, your lower leg should be parallel with the horizontal during the back-kick.

If you are not feeling much exertion, you’re probably lifting the knees too high and moving your legs through a small range of motion. To get the benefit, an extended running motion is needed

It’s important to do water running once a week to keep the adaptations that you have gained. If you miss a week, you should drop back a few minutes from your previous session. If you miss more than 3 weeks, start back at two 5-8 minute sessions.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Running Until You’re 100” 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

Marathon FAQ

Question:

How far and how fast should one go on the two maintenance runs?

Answer:

A 30-minute minimum is needed. You can run at any speed, using any run-walk-run ratio desired, on these run. It is OK to run faster on these runs, if you’re recovering well from the weekend workouts. You may reduce the number of walk breaks or eliminate them on these short runs, if you are not having problems with aches pains of lingering fatigue.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “”Marathon FAQ” 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

Mile Repeats

The most popular form of marathon speed play is interval training, a technique that has been used by world-class athletes for many, many years. Measured segments (repetitions) are run at a pace that is slightly faster than marathon goal pace and are followed by a rest interval. This process is repeated many times. Shorter distance goal races, such as the 5K and10K, use short repetitions of between 400 and 800 meters. Longer repetitions, such as mile repeats, have been overwhelmingly the most successful distance used in the Galloway program. 800-meter repetitions  can be useful for the marathon, but the mile distance helps to mold together the components of marathon form and exertion in one exercise.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “”Marathon, You Can Do It” 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

Hill Running Concepts – Trails

 

1. Keep the effort level and breathing rate consistent and conversational as you approach a hill.
2. Touch lightly as you go up the hill (many trail runners walk up most or all hills).
3. If you insert running segments whengoing uphill, reduce stride length as you run up to maintain resiliency in the leg muscles.
4. Reduce stride to baby steps when needed on steep hills or long hills - OR WALK.
5. Monitor effort by breathing rate; try to maintain the same breathing pattern as on the flat.
6. Stay smooth when running up and running down.
7. Let gravity pull you down the hill as you touch lightly with a relatively short stride.
8. Let cadence or turnover increase as you run down, without a great increase in stride length.
9. Watch for trail hazards constantly and walk through them.
10. Don’t over-stride!

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Trail Running” 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