"Run Walk Run" - Unlock Your First Half Marathon
December 31, 2019
So you’ve always wanted to run a half marathon, but you can’t even run two miles in a row. What if we told you that you didn’t have to run the entire half marathon to finish strong? Jeff Galloway has the answer for you. Galloway was not only an All-American collegiate athlete, but he was also a member of the 1972 US Olympic Team in the 10,000 meters. Galloway created the “Run Walk Run” method as an opportunity to help “non-runners” in his community enjoy the benefits of running. The “Run Walk Run” method is mainly recommended for beginner to intermediate runners.
In the untrained long-distance runner, continuous running at high mileage will result in quicker fatigue, reduced running mechanics, and possibly increase the risk for overuse injuries. (1) The “Run Walk Run” method is used as a form of interval training that allows for the conservation of energy, reduces the overall impact on joints, and allows for quicker physical recovery compared to running longer distances straight through. This enables runners to maintain more energy and proper running mechanics during long-distance running. Even better news-it’s possible to set a new personal record (PR) using this method, even if you’ve completed a long-distance race without walking. This is because "Run Walk Runners" select a strategy prior to race day and train accordingly. Galloway encourages runners to use the most of the time they are running by running at a moderate to brisk pace knowing that a rest interval (walk) is on the way. To find your "Run Walk Run" strategy you must first know how much time it takes you to run a mile briskly. After you figure that out you can go to http://www.jeffgalloway.com/training/magic-mile/ and select a strategy that works best for you. (2)
In summary, don’t let the fear of "not walking" keep you from running or signing up for the half marathon or other long-distance race you’ve always wanted to complete. If you want to know more information about training smart for your first 5k or half marathon, join the Physiolete Fleet training workshop on January 4, 2020. The workshop will take place at 10 am in the X4 room at Element Fitness. The workshop will cover a 12-week training plan, strength workouts for runners, and generalized wellness information.