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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!

 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.
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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!

As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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

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! 🙂
 As a Galloway blogger,  I’ve been provided tips by Jeff Galloway to share with my readers.  There is no compensation for this post.

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Filed under Blogging, Cross Training, Fitness, Jeff Galloway Blogger, Marathon, Nutrition, Running