run/walk/run | SLOW IS THE NEW FAST

Happy St. Patrick’s Day! Here are more of Jeff’s training and motivation tips!

Training and Motivation Tips

by Olympian Jeff Galloway

www.runinjuryfree.com

Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3)lengthening stride and 4) stretching.
The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.

While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.
As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

Runners from Austin, Duluth, Denver, Metro Dc, NW Indiana, and Montgomery County, MD – We are coming to you! There is a Galloway Training Program starting near you in the month of March! Check the calendar for more information.

March Galloway Program Kick-offs

LAST CHANCE!

All Roads Lead To Rome!

Deadline extended until March 8th.

(Time & Space is now limited – 2 slots left)
Sign up at www.RunITALY.com or www.RunROME.com

Have 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.

Olympian Jeff Galloway

I was absolutely thrilled to find out recently that I had been chosen to participate as a Jeff Galloway Blogger! I’ve used his run/walk methods in the past and then trained strictly for my last marathon (more on that in another post!) that was on January 25, 2015 using run/walk intervals and I set a PR!!

By being a Jeff Galloway Blogger, I’ll have the opportunity to share valuable information with you on training straight from Jeff weekly!

Here are some tips from Jeff this week:

Training and Motivation Tips

by Olympian Jeff Galloway

When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day. Start each run at least 30 seconds a mile slower than you will run at the end.

If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens. A quicker cadence is the mechanical key to faster running.

The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can’t run a long run too slowly or take too many walk breaks. You’ll get the same endurance based upon the distance covered.

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching. Sign up for his free newsletter at www.JeffGalloway.com. You can also find more information by going to http://www.runinjuryfree.com.

Looking to run a half marathon or marathon that goes beyond the ordinary? RUN ITALY Tours offers more than others do and travel with “Coach Jeff”.
March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book and save up to $200 at www.RunITALY.com. Offer expires 2/14/15.

Have a great Tuesday!

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