Tag Archives: run

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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Filed under Jeff Galloway Blogger, Racing, Running

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

What’s Your Healthy?


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We all have different ideas of what’s enjoyable when it comes to fitness. The important thing is to find something that you enjoy and look forward to making a part of your day.

Here are a few tips that might help you get started:

  • Make it fun! Find an activity that you look forward to doing instead of something you dread.
  • Workout with a friend. You’re more likely to follow through with an exercise program when you hold each other accountable.
  • Make goals to work towards.
  • Be realistic and patient with yourself. Major lifestyle changes take time.
  • Consult with a dietician that can assist you with finding an eating plan specific for you and your needs.

Of course, you already know the activity that I enjoy most is running. When I first decided to try to develop a more active lifestyle, I began by taking short walks in the evenings up and down our street. Eventually, I slowly started going to a local track and running trail and started mixing running in with my walking. Before I knew it, I was running without stopping and was able to complete my 1st 5k! Since then, I’ve run 3 marathons, 6 half marathons and numerous 5k and 10k races but it all started a little over 4 years ago when I made the decision to make healthy changes in my life.

Alison Sweeney has teamed up with Aetna and their campaign What’s Your Healthy? Here are a few tips for you from Alison if you’re interested in becoming a runner:

You can find lots of great tips on living a healthier lifestyle, as well as share some of your own tips on the What’s Your Healthy? website.

If you have something that you’d like to share, join in on the conversation by using the hashtag #AetnaMyHealthy!

This is a sponsored conversation written by me on behalf of AETNA®. The opinions and text are all mine.

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SPIBand Giveaway!


This giveaway has now ended. Thank you for entering!

If you haven’t had a chance to read my review on SPIbelt’s new SPIBands, please take a moment to read it here.

Now here’s a chance for you to win your own!

Here’s how to enter:

1.   Become a follower of my blog and leave a comment to let me know.  Already a follower?  Check in with a comment on this post. (+2 entries)

2.   Become SPIBelt’s fan on Facebook. (Let them know I sent you!) Leave your Facebook name on this post’s comments section. (+2 entries)

3.   Follow SPIBelt on Twitter. (Please let them know I sent you.) Leave your Twitter nickname on this post’s comments section. (+2 entries)

4.  Please go over to SPIBelt and check out their SPIBands. Tell me which one you would pick. (+2 entries)

Optional/Extra Entries:

1.    Follow me on Twitter.  Leave Twitter nickname in comments on this post’s comments section. (+2 entries)

2.   Become a fan of Slow is the New Fast’s Facebook page. Leave your Facebook name on this post’s comments section. (+2 entries)

3.   Spread the word about this giveaway via Twitter or Facebook.  Leave a comment on this post and let me know. (+3 entries for each one)

4.   Announce this giveaway on your own blog, and let me know. (Leave a link to your blog, please!) (+5 entries)

5.   Add me to your blogroll. Leave a comment and let me know. (+2 entries)

That’s it! Giveaway ends on Friday, March 9, 2012. I will announce a winner on Saturday, March 10. 

Please remember to leave a separate comment for each entry and please enter only in the ways listed above. I reserve the right to delete comments not adhering to the above entry guidelines.  You must be 18+ years old & live in the USA. The winner will be notified via email and/or announcement on this blog, Facebook or Twitter. They will have 48 hours to respond before a new winner will be chosen.

Good Luck!

If you would like to sponsor a giveaway on my blog (or you know someone that does) please contact me by sending me an email to gcmjjm03@gmail.com.  I will always disclose whether or not the giveaway is sponsored by someone else or if it is one of my very own.

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Filed under Giveaways, Reviews, Running, Uncategorized