The Jeff Galloway Blog

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

The Average Age of the Runner/Walker

The average age of the runner/walker has increased to 40+. The unequaled positive attitude boost, significant stress release and overall increase in vitality, focus and creativity are all reasons why people are starting to and continuing to run/walk.

Part of the fulfillment must come from getting back to our roots. Our ancient ancestors walked and ran for thousands of miles each year to survive. In the process, they developed and passed on to us a treasury of physical and mental rewards, which we renew with each workout. The challenge of a significant physical journey on foot unleashes some primitive connections to our identity as human beings.

If you are reading this, you are saying (or starting to say) that you want to take responsibility for your health and attitude. On the long list of benefits from exercising, those two are at the top.

To choose a goal such as a 5K, Half Marathon, Marathon or beyond, and finish will leave you feeling like a champion. Your life will be changed for the better. You can do it!

If you are looking for a goal you can 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

 

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. 

Run/Walk/Run with Knee Replacement

Question: I had a Total Knee replacement in 2014 and I am able to do run walk, but I feel that doing a 1 min walk breaks works for me better. and My Doctor also recommends it.  Is it ok for me to use a 60 second walk break?

Answer: The recommended run/walk ratios are just that: recommendations based on years of experience training thousands of runners. You are the captain of your ship and can make the adjustments you feel you need. You should always follow the advice of your medical doctor, especially if it is working for you. If it does not, then you can get a second medical opinion. 

One of the wonderful aspects of running is that there is no definition of a “runner” that you must live up to. There are also no rules that you must follow as you do your daily run. You are the captain of your running ship, and it is you who determine how far, how fast, how much you will run, walk, etc. While you will hear many opinions on this, running has always been a freestyle type of activity in which each individual is empowered to mix and match the many variables and come out with the running experience that he or she chooses. Walk breaks can keep the first-time runner away from injury and burnout, and can help veterans to improve their time.

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Mental Training for Runners” 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

Walk Breaks During Trail Runs

Question: I am training for my first trail half marathon. Should I stick with my usual run/walk ratio - or run more by feel?

Answer: Walk breaks are even more important on long trail runs than on long pavement runs. Not only will the walks allow you to cope with trail hazards, at the end of a trail run your legs are going to be tired and less able to respond to uneven challenges. I hear from quite a few runners every year who tell me that they could have avoided falls, ankle injuries, and tree impact injuries if they had taken walk breaks more frequently.

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

Walk Breaks Can Improve Your Time

It is hard to believe but thousands of runners have improved their times by taking walk breaks.

Running continuously causes the muscles to fatigue more rapidly, primarily because the muscles must be used lap after lap, or mile after mile – without relief. If you break the cycle of continuous use by walking early enough, you allow the muscles to rebound, so that they can go farther or faster at the end. This process gives you an extraordinary degree of control over the amount of fatigue you put on your legs.

Jeff Galloway Resources: 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 December 15-17! 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: jeffgalloway131.com

“Galloway’s Marathon FAQ”

Question: Where can I find information on races with runner reviews?

Answer: The websites most commonly used by my runners are www.marathonguide.com and www.RunnersWorld.com

There is a lot of information about most races in each of these. Be sure to read the runner reviews. It also helps to visit a technical running store. Staff members hear stories and details about races that often don’t get reported in other places – such as “how long it takes to get to the start on race day” and “they didn’t have enough portojohns.” Veteran runners, who have attended many races, can often give editorial advice and steer you toward other information resources.

Jeff Galloway Resources: 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 December 15-17! 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: jeffgalloway131.com

If You’ve Done a Half or Full Marathon and Want to do Another One In the Near Future

First, make sure that you’re recovered. Once you’ve gone 9+ miles (half) or 18+ (full) , you can maintain this level, or increase your limit, by going at least 9 miles every other weekend (half) or 18 miles every third weekend (full). Those who will do a half or full marathon six weeks after their first event would do 13-14 miles (half) (23 -26 for full) three weeks after their first event. If there are more than 6-7 weeks between events, count back from event day. Then, look at the training schedule (schedules can be found in Galloway Training Programs) for the chosen distance and count back to schedule the weekend workouts.

Jeff Galloway Resources:jeffgalloway.com Visit the E-Shop where you will find “Galloway’s 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 December 15-17! 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: jeffgalloway131.com

Coming Back After a Bad Race or Workout

All runners have bad days. The most prominent factor that sets a champion apart from others is the ability to move forward after a setback. Spend a few minutes trying to learn what you may have done that brought on the problem and you will improve in many ways. A bad run will trigger negative messages, such as “You are losing it,” “Running isn’t fun anymore,” “You’ll never get to your goal,” “Why are you doing this?” If you focus on these and believe them, you will allow the reflex brain to create negative beliefs, stimulate negative peptides and lower your motivation. Here are some steps for turning your attitude in a positive direction.

• Reestablish the joy of running. Take several easy runs with enough walk breaks to leave you feeling good from the beginning. Don’t set time goals for these runs. The positive hormones will start the shift to a good attitude.
• Ignore negative messages. They will flow into your brain: let them flow out.
• List the mistakes or causes of the bad run.
• If there is a significant issue that is unresolved (specific mistakes made by you or others), deal with it at the beginning of the run. Vent and get this frustration/rage/anger out of your system – let it go.
• State one positive aspect of the problem run.
• Come up with a plan to avoid this happening again.
• Believe in the plan.

Jeff Galloway Resources: jeffgalloway.com Visit the E-Shop where you will find “Mental Training for Runners” 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 December 15-17! 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: jeffgalloway131.com

Marathon FAQ

Question: How should I pace myself?

Answer: If this is your first marathon, I recommend running at a conservative training pace-adding two minutes to the pace predicted by the magic mile (as an all-out pace), and adjust for temperatures above 60℉ (15℃). If you are attempting a time goal, and have done all of the training elements correctly, take your best magic mile time during the last month of training, multiply by 1.3 and adjust for non-ideal conditions such as crowd, hills and temperature. It is always best to run 10-20 seconds per mile slower than you believe you can run, during the first 5-6 miles.

Jeff Galloway Resources: 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: jeffgalloway131.com