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

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. 

All About That Pace - Guest Blog by Chris Twiggs Chief Training Officer, Galloway Training Programs

All about that pace - - -

Q: What ratio do I need to use to run 10 minutes per mile?

A: You’re asking the wrong question.

There is a common misunderstanding about Jeff Galloway’s Run-Walk-Run method that a particular ratio will result in a specific pace on race day. The truth is that it’s the other way around: the pace you decide to run should determine the ratio you decide to use. Of course, it’s a bit more complicated than that, so let’s look at an example.

First, start with a Magic Mile (see jeffgalloway.com/training/magic-mile if you need to brush up on that). If your Magic Mile is around 8:20, your predicted pace per mile for a half-marathon is 10:00 (notwithstanding weather conditions, hilly courses, illness, nutrition issues, etc.). If your MM is significantly slower than that, no run/walk strategy is going to make you faster overnight. You need to put in the long runs, tempo runs, speed work, and drill runs to get in faster shape. Test yourself with a new MM every month or 6 weeks until you see a time that puts your prediction close to your goal.

Now that you know your goal pace for the race, you can set your workout paces and choose your ratios. That 10:00/mi pace will be used for Tempo Runs. (Jeff calls them Race Rehearsals.) After a gentle warm-up, run for a few minutes at race pace using a run/walk ratio that allows you to recover during the walks and avoid huffing and puffing during the runs. The chart on the Magic Mile page referenced above suggests 90 seconds run / 30 seconds walk, 60 seconds run / 30 seconds walk, and a few other options. The 90/30 option is neither better nor more advanced than the 60/30 option just because there is more running between walk breaks. Choosing 90/30 just means you will be running a bit slower between walk breaks but taking them less often. Choosing 60/30 means you will be running a bit faster between walk breaks but taking them more often. One choice will feel better to some people while the other choice will feel better to others. It’s important to try out both options, as well as any others that you think might work for you. Each week throughout training, try out a new option until you find the one you think works for that pace. Then use that tried and true run/walk strategy in the race itself.

“Okay, but what if I want to get faster in the race? Can’t I just change up the ratio to go faster?” I hear you ask. Nope, changing the ratio on race day won’t instantly change the kind of shape you are in, and that – your overall shape and fitness based on the training you’ve done – is what determines how fast you’ll be able to go on race day.

The other paces and ratios you should consider in your training are your long run pace (2 minutes per mile slower than predicted race pace) and speed work pace (30 seconds per mile faster than predicted race pace). Each of these paces has its own recommended run/walk strategies (see that MM chart again), and each one should be tried out to see what feels best for that pace.

The last two things to keep in mind are the length of the walk break and adjusting for heat.

Jeff Galloway’s research and experience coaching and advising almost half a million runners over his career led him to revise his run/walk strategy recommendations in 2015, standardizing the walk breaks for most runners at 30 seconds. Except in the case of those doing more walking than running, walk breaks longer than 30 seconds actually appeared to slow runners down toward the end of long runs, not as much as running without walk breaks would have, but enough that limiting the walk to 30 seconds and finding the right run segment that feels comfortable are the current recommendations. As for adjusting for heat, all run times, be they long runs or tempo runs, should be adjusted 30 seconds slower for every 5 degrees F above 60F. Ignoring this “Hot Weather Slowdown” advice poses serious health risks.

The bottom line is that it’s all about that pace. Pick a pace that your Magic Mile and the weather conditions tell you is right for you, and then choose a run/walk ratio that feels good with that pace. Oh, and remember to smile. If you aren’t smiling when you run, at least on the inside, you’re doing it wrong.

Chris Twiggs

Chief Training Officer

Galloway Training

 

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

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

“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

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

How do you know when you have become an athlete?

You become an athlete when a physical challenge becomes a mental challenge and you keep going until you break through it.

 

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

Walking is for Everyone

In my lifetime, I have helped more than 150,000 people learn to enjoy exercise and improve their quality of life. It has become clear to me that almost anyone can become an active walker without aches and pains. All you need to start this process is the desire to feel better, and the willingness to spend 3 half-hours a week gently moving your feet and legs. As you embrace the process of improvement, you will enjoy the glow of self-confidence and accomplishment. You are becoming a physical athlete.

When you cover a certain amount of distance on foot, you receive a unique sense of satisfaction which brings us back to our roots. According to the experts, primitive human ancestors defined and nurtured uniquely human traits during constant migrations. So I imagine that the “good tiredness” of the last mile of our walk makes one feel about the same as our ancestors more than one million years ago. This is the same process experienced by athletes as they train to become the best they can be.

Walking regularly makes you feel better, inserting energy into your life. It’s convenient – you can walk from almost anywhere, on any day of the week. While you may need  to alternate walk days and rest during the first few weeks, in a year most walkers can enjoy a walk every day. Some will want to try some short running segments.

The primary goal of walking is to help you become the captain of your exercise ship, and assume control over your nutrition and mental attitude while you eliminate aches and pains. If you stay on the conservative side, you will enrich your life every day you walk.

Enjoy your walking journey. It can change your life!

• A complete guide to walking can be found in "Walking-The Complete Book" by Jeff Gallloway

 

Jeff Galloway Resources: www.jeffgalloway.com Visit the E-Shop where you will find “Walling - The Complete Guide” 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