A New Run/Walk Strategy from Jeff Galloway


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Jeff Introduces a New Run/Walk Strategy

 

The 30-second Walk Break

Jeff Galloway’s Run/Walk/Run method was revolutionary for three reasons:

1 – Run/Walk/Runners felt better throughout the long run.

2 – Run/Walk/Runners recovered faster and got injured less often.

3 – Run/Walk/Runners went faster with the breaks than without.

Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners. This has allowed him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster.

 

The greatest benefit of the walk break comes in the first 30 sec.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.

As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slow-down

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

 

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval.  It’s that simple.

 

AMERICA’S BEST PLACES TO RUN BY JEFF GALLOWAY AND BRENNAN GALLOWAY

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-

 

 

Don’t forget to register for the 2nd annual Jeff Galloway 13.1. December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

 

Have a great weekend and happy running!!

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The Power of the Group by Olympian Jeff Galloway


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The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter and Bill Rodgers brought out the best of running in me — while we became good friends, and Olympians.  As I travel the US this season for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group.

1. Great friendships
2. The miles go by quicker — telling stories, sharing life experiences.
3. Guidance in running with the right group for you with the appropriate run walk run strategy.
4. Because the group is waiting for you, you will stay motivated and get out there more often.
5. You’ll learn about some interesting races, places to run, and fun running experiences.
6. On the really tough workouts and races, the group will pull you through.
7. Access to tools for management of nutrition, fluids, motivation, aches/pains.
8. The right group leadership can fine-tune the pace of each workout, avoiding injury/exhaustion.
9. Helping others who are struggling bestows an amazing sense of achievement.
10. Sharing the empowerment of finishing a long run can change your life.
 

Most groups, like our Galloway programs allow runners to try them out for free.  Together we can celebrate fitness and inspire others to improve the quality of their lives.

 

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Highlights of this year’s Galloway Training Programs:

  • Discount on the Jeff Galloway 13.1 and Barb’s 5K
  • 50% discount of Jeff Galloway’s Running Schools and Blue MT Beach Retreats
  • Discounts on Phidippides products – Jeff’s store and the original running specialty store
  • Discounts on ElliptiGO, my favorite way to cross train outside
  • Discounts on Pacific Health Products Accelerade & Endurox
  • Discounts on Cooper Complete vitamins
  • Galloway Alumni hat available just for those who have been a part of our team before
  • Newly redesigned Galloway Training medal to celebrate completion of this year’s program

 

 

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A Note From Jeff

Visit http://www.jeffgalloway.com/training-groups/list-of-cities/ to find your closest Galloway Training Program, and ask me for more details about what I love about my Galloway group.

I hope you’re having a great week!

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FIVE WAYS TO GET FASTER by Olympian Jeff Galloway


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Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I’ve seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances.  Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks.  The slower the pace, the quicker the recovery.  I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon.  I recommend that each of these be run 30 sec/mi faster than goal pace.  The recovery interval is a 5 min walk between miles and a 3 minute walk between 800’s.  These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down.  See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form.  As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries.  The two best ways to improve form are water running and cadence drills.
•   Water running uses the same basic motion as when running on land, using a flotation device so that the feet don’t touch the bottom of the pool.  When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
•   The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground.  This drill is detailed in most of my books.  I’ve found the key to improving speed on the mechanical side is quicker turnover.

 Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt.  On non-long-run weekends, during a half marathon program, try some 5K or 10K races.  When training for a marathon, race at the 10K or half marathon distance.  At first, the faster pace of the shorter distance may seem awkward.  But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event.  These performance improvements can translate into faster times in the longer distances.  My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I’ve found to build strength for running is to run hill repeats.  On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride.  Walk down the hill for recovery.  Don’t sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com.  The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race.  You’ll also run faster on hilly courses, during your races.

 


 

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Save NOW and register for the Jeff Galloway 13.1 and Barb’s 5K.  Prices increases tomorrow May 2nd!  Don’t let your readers miss out on these savings! Register now at http://www.jeffgalloway131.com.

 

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Listen and share this great podcast “Jeff Galloway’s Tips For Beginner Runners” with Mark Kennedy from Healthynomics!  From how Jeff got running to breathing while you run; it’s all here!

 

 

Have a great weekend and happy running!

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Filed under Blogging, Books, Fitness, Jeff Galloway Blogger, Marathon, Nutrition, Racing, Running

Athlete Inspired RUN Necklace Giveaway!!


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Congratulations to the winner of the Athlete Inspired necklace, Kristi Ikerd!

 

Ok y’all, it’s giveaway time!! Jenifer from Athlete Inspired has offered to give away another one of her awesome RUN necklaces to one of my followers! If you’ve pictures of me, you know that I absolutely love my RUN necklace and wear it all of the time. It’s super comfy to wear while on a run and I even sleep in it!

These necklaces are:

  • Light weight and comfortable
  • All original design
  • Genuine leather
  • Lead and nickel safe
  • Available in lengths of 16 or 18 inches

 

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I love that it goes great with running clothes or regular clothes!

 

To enter for your chance to win, just click here!

By the way, if you’re looking for other athletic jewelry or just want to grab a RUN necklace now, Athlete Inspired has a ton of other items to choose from! Be sure to use the coupon code “slowfast15″! This will get you 15% OFF EVERYTHING thru April 30th when you check out! (Mother’s Day is coming up!)

Good Luck!!

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Tips from Jeff Galloway: Four Ways To Energize Your Day and Clear Your Brain


jeffgallowayBy Olympian Jeff Galloway

www.RunInjuryFree.com

It’s natural to become focused on the big things in life, and worry about outside forces, building stress.  A few simple lifestyle adjustments can result in greater control over attitude and energy, while reducing stress and fatigue.  Yes, you can exert more control over your life, produce positive attitude hormones, and blend together body, mind and spirit by planning and taking action.

•   Walk or run, one day and a walk (or cross train) the next.  While the exertion will wake up the muscles, you’re away from the phone, allowing the mind a little freedom.  Most who start with a blank mental state, finish their exercise session with the day planned, and a few new ways to deal with problems.  Others like to walk/run during lunch hour, while munching on an energy bar.  This can clear out morning stress and prepare mind-body for the challenges of the afternoon.  Many evening exercisers believe that the weight of the day’s stress is erased or contained with the after-work workout.  Scheduling these outings gives you control over your existence.


•   Don’t sit–walk!.  The addition of a few extra short walks, throughout the day, will energize the body and activate the mind.  Park farther away from work, the food store, the transit station, etc.  Many of my clients use a step counter for motivation and calorie counting.  It helps to find one that is consistent and reliable (usually @ $30).  Shoot for 10,000 steps a day.  You are rewarded for  getting out of your chair (or the couch) more often.  These short walks burn fat, which adds up (up to 30 pounds a year!).  The best reward is the head clearing effect, which can power you through the mid morning or mid afternoon energy crises.  Even a 3-4 minute “recess” walk at work, can result in clearer thinking, more energy, and greater self-confidence.   


•   Eat more frequently.  Each time you eat, even a small snack, you’ll boost your energy level. The longer you wait to eat, the more likely your metabolism will slump into drowsiness and laziness.  This also means that you’re not burning many calories.  If you divide up your daily calorie budget into 6-9 snacks a day you’ll burn more fat (up to 10 pounds a year).  Eat a snack every 2-3 hours, and you can feel better all day.  It helps to choose foods that have (percentage of calories vs total calories) about 20% protein, about 15% fat and the rest in complex carbohydrate.  This combination will leave you satisfied longer with fewer calories consumed.  To experience a fat loss, consumption can be managed through websites or journals.  For more information, see A WOMAN’S GUIDE TO FAT BURNING by Jeff and Barbara Galloway.


•   Help someone exercise. The psychological benefits are significant when you help someone improve the quality of their life.  Offer to walk (run, hike) with your spouse, parent, friend co-worker, child—or all of the above.  My books WALKING & GETTING STARTED have proven programs with motivation which can lead you and your “coach-ee” through the training. 


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BLOGGER EXCLUSIVE DISCOUNT!
Register now for the Jeff Galloway 13.1 with your exclusive blogger ONLY discount code.
Use code JGBLOGGER for $10 off.
(This could is for personal use only.)

http://www.jeffgalloway131.com

I hope everyone is having a great week! :-)
 

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Training and Motivation Tips from Jeff Galloway


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Hi everyone! I hope you’re having a great day! Here’s more helpful training and motivation tips from Olympian Jeff Galloway.

 

Why do we get injured?

1.  Be aware of irritation of weak links.

 The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees – Feet – Calf – Achilles – Hip – Glute/piriformis/sciaticia

 But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains.

 So, if you’re sensitive to the first indication of irritation in these areas and take immediate action it’s possible to avoid injury.

 2.  Stress buildup due to the way we train.

  • Training schedule is too intense-not enough rest between stress.
  • Adverse Training Components-speed is too fast or has too much, too soon.
  • Running form-too long a stride, forward lean, bouncing too high off the ground.

 Staying focused on the way one runs and following these guidelines, can often allow runners to maintain a manageable increase without injury.


 

Top 5 ways to avoid stress buildup and avoid injuries

 1.  Take walk breaks more frequently, and run shorter run segments

2.  Form: shorter stride, feet low to the ground

3.  Slower long runs, with more walk breaks

4.  Avoid Stretching

5.  Be careful when running speed sessions


PROMOTIONAL NEWS!
Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on Dec. 13, 2015 is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can’t make it, you can roll into the virtual option with no extra charge!
Register today at


WEST COAST EVENTS
RUN/WALK/RUN CLINICS
Carmel, CA                                                                     Lake Tahoe, CA
“Re-Charging Your Running, Fitness and Nutrition”       The Perfect Summer Running Camp
April 23-24, 2015                                                            July 23 – 30, 2015 (week)
 Click here for more info.                                                 July 24 – 26, 2015 (weekend)
                                                                                        Click here for more info.
Have a great week and happy running!!
 

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MealEnders Review and #Giveaway #Ad


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I was offered the chance to try out MealEnders and do a review as a Sweat Pink Ambassador and was curious to learn more about them. My habit of snacking between meals isn’t nearly as bad as it used to be but there are some days (like after a long run) that I seem to want to snack more than others. If you know me, then you know I do not advocate skipping meals because it’s extremely important to nourish your body. These are not for that…they are for those times when you’ve had a meal and it’s time to tell your belly that you’ve had enough. Have you ever had that feeling about 20 mins after a meal of “Why did I eat those last 2 bites??!!” Yeah, me too. That’s because it takes a little time for the brain to figure out that your belly has had enough. Also, these help with those times that you want to pop a snack in your mouth (maybe out of boredom or habit) when you really aren’t that hungry.

Here’s a description of what they are:

A first of its kind weight management product, MealEnders are low calorie, drug and stimulant free Signaling  Lozenges, designed to help people learn to avoid overeating and master portion control by clearing the desire to consume more than needed from the mouth and mind. Unlike extreme diets, meal replacements, appetite suppressants or supplements that focus solely on your stomach, MealEnders work with the  body’s natural hunger rhythms using a combination of behavioral, psychology and sensory science.

 

How they work:

MealEnders consist of two components: a sweet, outer reward layer and a cooling/tingling inner core. The  outer layer provides a measured dose of “dessert,” usuall  associated with the end of a meal.  The inner  core engages the trigeminal nerve (the nerve that senses “taste” sensations in themouth) with long-lasting cooling/tingling sensations to cue the end of eating and clear the palate. By keeping your mouth and mind occupied for up to 20 minutes (the Overeating Zone when you are full, but often continue to eat because  your brain has not yet received the “fullness” signal), MealEnders naturally transition you away from the desire to overindulge, giving your body’s natural satiety process time to catch up and let you know you’re full.
MealEnders are a tool, not a magic elixir, and work on a behavioral, sensory and psychological level in the following ways:
BEHAVIORAL
  • Establish an important chronological marker for meal and snack end
  • Fill the 20 minute gap until normal satiety signals reach the brain
  • Create a pause in eating patterns so healthier behaviors may be established
  • Break the cycle of eating and chewing

SENSORY

  • Provide a measured sweet cue for dessert replacement, followed by a palate cleansing to reduce cravings  
  • Engage taste receptors to transition you away from foods being consumed  
  • Alter anticipated taste of additional  food
  • Temporarily modify olfactory perception -­‐ often a cause of overeating

PSYCHOLOGICAL

  • Heighten mindfulness of natural digestive rhythms
  • Create habitual cueing of meal completion
  • Train the mind to recognize healthy portion sizes
  • Empower a sense of control

 

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How and when to use them:

Just as behavioral techniques can be modified to meet a variety of situations, MealEnders can be adapted to meet an individual’s needs.

When to Use:

  • At the end of a meal to replace dessert.
  • When you feel the urge to finish a large plate of food, just because it’s there.
  • When you crave a second helping but don’t feel hungry.
  • When you want to snack on junk food between meals.

How to Use:

  • Identify your moment of temptation and instead of dessert, another helping, or a snack, enjoy a Signaling  Lozenge.
  • Savor the lozenge; allow to completely dissolve. No chewing or biting!
  • Feel the active taste sensations cleanse the palate and stimulate both your mouth and mind, giving your brain time to realize you’ve had enough to eat.
  • For best results, use consistently and combine them with a healthy diet and exercise.

MealEnders_Wrappers_LargeI was sent 4 packages (25 pieces each) of MealEnders to try out for my review. The flavors were Citrus, Mocha, Cinnamon and Chocolate Mint. Out of the 4, I really liked the Chocolate Mint the best. To me, it was more like something I’d have after a meal at a restaurant. My husband preferred the Mocha flavor, but he’s more of a coffee person.

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Want to try some for yourself? They’re also providing one of my readers 4 bags of their own!

Giveaway ends 4/1/15.

Click here to enter!!

Be sure and check them out on their website, Facebook, Twitter and Instagram!

Have a great week and good luck!!

*Disclaimer: I was provided a sample 4 pack of MealEnders in exchange for an honest review. All opinions are my own.*

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