Running is an excellent form of exercise that has numerous health benefits. However, for many beginners, it can be difficult to get started due to the physical demands of the sport. Fortunately, Jeff Galloway, a former Olympian and running coach, has developed a training strategy that can make running more manageable and enjoyable for everyone – the run-walk-run method. In this article, we’ll take a closer look at this technique and discuss the tools, books, and apps that can help you get started with it. We’ll also provide step-by-step instructions on how to use the run-walk-run method and talk a bit about Jeff Galloway’s background and contributions to the running community.
Jeff Galloway is a former Olympic runner who has dedicated his career to coaching and educating runners of all levels. He developed the run-walk run method to help beginners, as well as experienced runners, reduce the risk of injury and burnout while still achieving their running goals.
The run-walk-run method is simple: you alternate running and walking in intervals. The idea behind this is to allow your body to recover during the walking intervals, which reduces the overall stress on your joints, muscles, and cardiovascular system. This approach can help you run longer distances with less discomfort, while also reducing your risk of injuries.
To get started with the run-walk-run method, you will need a few tools. The most important one is a stopwatch or a timing device like the Gymboss Interval Timer. The Gymboss is a small, portable timer that you can set to beep at specific intervals, making it easy to track your running and walking times. There are also several apps available, such as Jeff Galloway’s own Run-Walk-Run app, which can help you keep track of your intervals and provide coaching feedback.
In addition to these tools, there are several books available that can help you learn more about the run-walk-run method and how to incorporate it into your training. Jeff Galloway’s “The Run Walk Run Method” and “Half Marathon: A Complete Guide for Women” are two excellent resources to consider.
Now, let’s talk about how to use the run-walk-run method in your training. Here are the steps:
- Start by determining your run/walk interval. For beginners, a 1:1 ratio of running to walking is a good place to start. This means you run for one minute and walk for one minute.
- Use your timing device or app to set your intervals.
- Start with a warm-up walk for 5-10 minutes.
- Begin your first run interval. Run for the predetermined amount of time, then walk for the same amount of time.
- Repeat the run/walk intervals until you’ve completed your workout.
- Finish with a cool-down walk for 5-10 minutes.
- As you progress, gradually increase the length of your running intervals and decrease the length of your walking intervals.
Finally, let’s talk a bit more about Jeff Galloway. He is a former Olympian and a renowned coach who has helped countless runners achieve their goals. He has also authored several books on running and fitness, including “Galloway’s Book on Running,” “Marathon!: You Can Do It,” and “Running Until You’re 100.” He is a respected member of the running community and a true inspiration to many.
In conclusion, the run-walk-run method is an excellent way for beginners and experienced runners alike to improve their fitness and reduce the risk of injuries. With the right tools and guidance, anyone can incorporate this training strategy into their routine and enjoy the many benefits of running.
Image by Markus Spiske from Pixabay
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