Do you ever pass a runner that’s walking and assume they must be injured or in pain? Then a few miles later they pass you…then start walking again…what on Earth is going on?!
You’ve likely heard of the run/walk method, but maybe you’re of the mindset that it’s just for beginners or not for serious runners. After talking to many runners and coaches, I’d beg to differ…so what’s behind this run/walk method that has made it so popular? Let’s take a look…
According to Galloway “Walk breaks will significantly speed up recovery because there is less damage to repair. The early walk breaks erase fatigue, and the later walk breaks will reduce or eliminate overuse muscle breakdown.”
Important to note this is not the walk once you get tired method, this is the run-walk the entire time method to help prevent that feeling of fatigue. During the walk breaks your body creates endorphins that allow you both mentally and physically to recover.
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GALLOWAY METHOD PRINCIPLES
While Galloway is certainly not the first to utilize run-walk, he has made it popular and “acceptable”. Showing that his method of interval running reduces overall impact on the body allowing many people to run farther and/or faster. Here are some keys to this method:
- Basic: Every run is a combo of a run followed by a walk interval and repeat
- Interspersing intervals of walking and running, you can avoid injury and fatigue
- Don’t split up the long run – it’s about practicing time on your feet
- Doesn’t promote cross training, except aqua jogging
- 3 days of run-walk and one day of walking
- Very little speed work
Select Your Pace
One key element of the program is running a “magic mile” to determine the appropriate training pace for your workouts. Perform by running a hard mile and then using this formula {read complete instructions}:
Add 33 seconds for your pace for a 5K
Multiply by 1.15 for 10K pace
Multiply by 1.2 for half marathon pace
Multiply by 1.3 for marathon pace
Run-walk ratio guideline as provided by Galloway {run:walk} in minutes unless otherwise noted.
8 min/mi—4: 35 seconds
9 min/mi— 4: 1
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
Utilizing a basic GPS watch like the Garmin 10 can make this process easier. Set your watch to beep or vibrate on each interval allowing you to focus on the run without constantly checking the time.
Resources
Website – Galloway’s website has a ton of information
Book – The Run-walk-run Method by Jeff Galloway
Benefits of adding a walk to marathon training
RESULTS
Pam– I have enjoyed great results using this method. My most recent accomplishment was qualifying for the Boston Marathon on March 16th using the 4/1 run/walk.
Laura – For me, the biggest benefit of Galloway’s method is that it provides structure to walking. There are races where I just can’t run the whole way, but sometimes if you start walking, it’s hard to motivate yourself to go back to running. By providing strict run/walk intervals, you take the choice out of it, and just do what you’re told.
Who Has the Runs – Was skeptical of the program, but decided to test it out with nearly immediate results.
- March 05, 2011- Distance: 14 miles, Duration: 2:40:24, Avg Pace: 11:26 {without intervals}
- March 19, 2011 – Distance: 16 miles, Duration: 2:46:46, Avg Pace: 10:24 {with intervals}
Who Should Try Galloway Method
Are you a good fit for the run walk method? Here’s a few ways to know:
- Bonking repeatedly on long runs
- Have hit a wall with increasing distance
- Training in very high temperatures {provides body time to cool}
- Those not recovering well from long runs
- Newer runners looking to build confidence
- Senior runners concerned with overuse injuries
- Heavier runners needing to reduce impact of running
- Anyone feeling high fatigue throughout training
Who shouldn’t try this plan? Realistically it can work for anyone, but if you are really focused on a time goal it may be mentally much harder to stick to the training. Additionally runners like myself who find that walking some encourages them to walk more might also be side tracked with this method. While I have definitely found it helpful in the Florida humidity, it’s not a method I could use daily.
Contributors
Laura Skladzinski has completed over 100 marathons across the country. Her philosophy of training/running is that you have to adapt to what works for you, and if your plan isn’t generally enjoyable/sustainable, you need to pick a new one.
Pam of www.werundisney.com has been running for almost 4 years and in January completed the Dopey Challenge ( 4 races in 4 days including a 5k, 10k, half and full marathon) at Walt Disney World to celebrate her 60th birthday with my daughter.
Have you tried the run/walk method?
What advice would you give someone considering it?
Other ways to connect with Amanda
Instagram: RunToTheFinish
Facebook: RunToTheFinish
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