More of Jeff Galloway’s Training and Motivation Tips

• The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

• Running helps to bring body, mind and spirit together in a unique and wonderful way

• In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

• In researching my book RUNNING UNTIL YOU’RE 100, I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

Training:

•  When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end.  See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

• The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

• Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

• To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

• The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

• In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.