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Run-Walk-Run Method

As a running coach, I often assign beginner runners to a run-walk-run training program to help build endurance, confidence, improve their chances of success, and decrease the risk of injuries.

However, some experienced runners also use run-walk-run as a strategy for increasing their overall mileage, completing endurance races, recover from hard workouts, return from injury with less chance of relapse, and to improve their time!  In fact, I recently ran the New York City Marathon and decided to run the entire race without walk breaks.  The result, my time was a few minutes slower than the City of Oaks Marathon using the run walk method I completed the year before!  Plus, I did not finish strong.  It felt like a mac truck hit me when I crossed the finish line!!!

Jeff Galloway, Olympian, best-selling author, and Runner’s World columnist, developed the Galloway Run Walk Run Method (Marathon Training Program), which has helped millions of runners achieve their goal of completing a marathon and running injury free for many years to come.

I have been a group leader for the Raleigh Galloway Marathon Training Program for the past three years and want to share some of the benefits of the Galloway Run-Walk-Run Method.

Benefits of Run-Walk-Run

• Run Walk Run is a form of interval training and will not fatigue the muscles as quickly

• Conservation of energy stores- Erase fatigue so you can “FINISH STRONG”!!

• Quicker recovery from long runs

• Less stress on the “weak links”- Reduce the chance of aches, pains and injury

• Ability to enjoy endorphins- Allow for endorphins to collect during each walk break

• Reduce core body temperature

• Allows you to carry on all of your life activities – even after long runs

• Motivates beginners to get off of the couch and run

• Bestows running joy to non-stop runners who had given up

• Maintaining control over attitude and motivation during and after

• Break up the distance into manageable units

• Helps improve finish times in all races- Walk breaks help speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners switch to the correct Run Walk Run ratio – and more than 13 minutes faster in a marathon.  Give it a try!

Run Walk Run ratio should correspond to your pace:

8 min/mi run 4 min/walk 35 seconds

9 min/mi run 4 minutes/walk 1 minute (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 run 30 seconds /walk 30 seconds

15 min/mi run 30 seconds/walk 45 seconds

16 min/mi run 30 seconds/walk 60 seconds

For those in Raleigh, NC:

The Raleigh Galloway Marathon Training Program starts their new Summer/Fall Training Season by hosting Jeff Galloway, for a FREE MARATHON CLINIC to kick off the 2014 half and full marathon training programs.

Date: Saturday, May 31st, 2014
Time: 8:30 AM to 11:30 AM – Doors open at 8:00 AM
Location: Garner Performing Arts Center (GPAC)
742 W. Garner Road
Garner, NC 27529
Contact: Ron Wahula – Program Director

Happy Running!

Paula Smith, ACE CPT