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2010-07-14 8:50 AM

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Subject: Jeff Galloway run/walk?
I signed up for this on my facebook account and he is a big advocate of running/walking ratios. Anyone have success with this? My goal as a self-described slowpoke has always been to NEVER walk during a run. Now I hear it's good for you. Don't think I could do it during a race, although I have to say that I tried it this morning and my time was about the same as I was able to run harder after a minute walk. Just curious! I have to say, I did enjoy those 5 short walks.


2010-07-14 9:35 AM
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Subject: RE: Jeff Galloway run/walk?

I first started doing the Galloway method when I did his first-timer's half marathon training plan at the end of 2008.

It's helped me in several ways.

First, it has pretty much eliminated some back problems that I had previously.  I attribute that to being better able to maintain my running form and by actually giving my legs & back some recovery time during my runs.

It has allowed me to increase the distances of my long runs without any adverse effects.

I find that I'm just as fast, if not faster, especially at longer distances. 

I've played around with different run/walk ratios, from 4:1 down to 1:1.  What I've been trying lately (for a 5K) is too start out at 1:1, then build up to 3:1 through the second mile 2, and then run the last mile.

I did my half marathon last year starting at 3:1, cut back to 2:1 for the middle, but then went back to 3:1 for the last few miles and was able to do a negative split for the race.

I know that some purists look down on taking walk breaks, but at age 57 it helps me to protect my old bones and lets me finish faster than I could otherwise.

Mark 

2010-07-14 9:49 AM
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Subject: RE: Jeff Galloway run/walk?
I'm a slow poke runner and have no problem going slow and steady for 2.5 hours but I decided to give the run/walk thing a try since I'm training for my first Ironman which also happens to be my first marathon and one of my training buddies was testing it out. 

I tried it on a long training run and I'm sold.  I was still keeping my HR within the zones specified for my plan while I was running but my overall pace was faster and it was much easier mentally knowing you only had to run for a little bit before there was another walking break.  I'm still a little hesitent to use short run/walk intervals.  I've been using 5:15/:45 (my HR plummets when I start walking) and my plan during my Ironman is to use distance based intervals to ensure that one of my walk breaks lines up with the aid station and the other is at the midpoint of the mile.
2010-07-14 9:55 AM
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Subject: RE: Jeff Galloway run/walk?
I used Jeff Galloway's plan when I trained for my first marathon in 2006.  It worked well for me at the time and was an "easy" way to make the distance manageable.  I always knew I could run for x number of minutes because then I got a break.  After my first marathon, I decided that I wanted to transistion to just running, so I started eliminating the walking over time and it was a pretty easy switch.   (One suggestion though if you did decide to do it during a race...make sure to stay to the side because it can be frustrating to be behind someone who stops running abruptly.
2010-07-14 10:20 AM
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Subject: RE: Jeff Galloway run/walk?
Big big Galloway fan / run-walk fan here.

So much to be read on it at http://www.jeffgalloway.com and he says it better than I do.

Here's my take on it: what makes you a faster runner (even at the "shorter" endurance distances, 5Ks and 10Ks) is ... volume. As our Running Lord Scout7 says: "Run lots. Mostly easy. Some hard."

It would be a very rare exception for someone fairly new to running to be able to run lots, mostly easy, on a straight run. Either you won't be able to run lots or it won't be mostly easy.

I loved doing long-distance run-walking. If I had waited until I could run the entire marathon distance, or even through a half-marathon, I'd probably STILL be working on it (6 years later. Okay, maybe not. But still.)

And with the exception of 5K, I'm significantly faster at run-walk than straight running.

2010-07-14 10:27 AM
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Subject: RE: Jeff Galloway run/walk?
Someone new can still run lots. It's just that his or her lots is different than, say, my lots.

The real key is to get out the door as much as possible. If that means you incorporate Galloway's strategy, that's fantastic. If a run/walk mix helps you better manage your efforts so that you can go out day after day and meet your training goals for each session, then I'd say you're doing it right.


2010-07-14 10:35 AM
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Subject: RE: Jeff Galloway run/walk?
x2 on all previous posts. I wouldn't be running anymore if it wasn't for the run/walk combos I do. When I stopped thinking that only running counts and walking meant defeat that's when my running times improved. I time my walking breaks with rocky parts of the trails I train on, keeping the danger of sprained ankles lower. There are also a couple of steep uphills I tend to walk on long runs.

The main difference between "walking when you're too tired to run" and the Galloway method's "walking before you get too tired to run" is the main reason it works so well for me. I feel the effect on the last 1/3 of a long run.
2010-07-14 11:31 AM
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Subject: RE: Jeff Galloway run/walk?
It works!
As an example: In Canada the running store dominating the market is the "Running Room" - they provide pace bunnies to most of the bigger races around the country. Their pace bunnies use the 10min run - 1 min walk method. I've run more than twenty 1/2M or longer races and when I pace off the bunny and walk I always have finished better than when I go out to run the whole way. This spring I ran the 'Around the Bay 30k' and decided I outgrew the run-walk-run method. The pace bunny I should have been following blew past me at kilometer 26.
2010-07-14 11:31 AM
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Subject: RE: Jeff Galloway run/walk?
I don't know if it works or not, but my ego won't let me do a 'gallowalk'.

I'm not there to just 'finish' a run, I'm there to RUN it.  but that's just me.  YMMV>
2010-07-14 12:38 PM
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Subject: RE: Jeff Galloway run/walk?

morey000 - 2010-07-14 12:31 PM I don't know if it works or not, but my ego won't let me do a 'gallowalk'.

I'm not there to just 'finish' a run, I'm there to RUN it.  but that's just me.  YMMV>

And I bet you've never, ever done the breaststroke during an OWS or freewheeled on your bike during a race.  Heaven forbid that you would ever walk at a drink station, you'd have to DQ yourself...

Mark

2010-07-14 12:41 PM
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Subject: RE: Jeff Galloway run/walk?

It's  a smart plan.

I did my first marathon in 4:25ish, and I spent most of the second half with Galloway people (he lives here).  I looked at all them during the last mile, and you know what?  They looked a lot better than I felt!

If I was you, I would train with it and race with it.



2010-07-14 12:49 PM
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Subject: RE: Jeff Galloway run/walk?
RedCorvette - 2010-07-14 9:35 AM

I've played around with different run/walk ratios, from 4:1 down to 1:1.  What I've been trying lately (for a 5K) is too start out at 1:1, then build up to 3:1 through the second mile 2, and then run the last mile.



Are those ratios 1:1, 4:1, etc, in miles or minutes?

I’ve had an endless series of nagging injuries for the last couple of years. I’ve always been in the camp of “never walk unless you have to”, but at this point, short of quitting triathlons or spending my life in physical therapy, I’m willing to try it.
2010-07-14 12:53 PM
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Subject: RE: Jeff Galloway run/walk?
When I started tri'ing in '04 in my mind, I thought walking during the run was failure.

Since then I've found the light and I find run/walk allows me to run faster which is the goal to get to the finish line fastest right?  I do all my long runs run/walk, I do my HIM and IM runs in races run/walk. I try to run 5x a week when healthy. I find run/walking as a strategy works on many levels..mental to physical.

Most runs I do 1 mile run/30-60" walk. But that changes somewhat on how I feel. I just had knee surgery so I'm doing 4' run/1' walk after my knee is warmed up and less stiff.

Here is a great read from Friel's blog about it and discusses ratios of run/walk and why it is helpful.


Edited by KathyG 2010-07-14 1:01 PM
2010-07-14 1:02 PM
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Subject: RE: Jeff Galloway run/walk?
nadaswimmer - Don't think I could do it during a race, although I have to say that I tried it this morning and my time was about the same as I was able to run harder after a minute walk. Just curious! I have to say, I did enjoy those 5 short walks.


That's been my experience.  I lose no time through taking walk breaks, feel stronger, and are able to keep up the same _average_ pace longer.

So, it just might be time for you to re-think things.  First of all, see walking breaks as "strategy" rather than any sort of  "failure". Then you need to look at it for any race, and see if adding deliberate walking breaks can give you a better performance.

If it's a strategy which is going to give us better race results, we'd have to be crazy not to use it, right? :-)
2010-07-14 1:02 PM
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Subject: RE: Jeff Galloway run/walk?
I finished my first 1/2 Marathon doing a run/walk (1 Mile/1 Minute).  While I was still slow overall I passed lots and lots of people in the last 3 miles.  I chose to do my last 1/2 Marathon all run, I hit the wall around mile 11 and limped across the finish.  I need to start doing Galloway again, easier on the joints, planned walks eliminate feeling of failure and it makes the experience overall more fun.

After reading the responses and typing my own I have no idea why I stopped doing Galloway.
2010-07-14 1:05 PM
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Subject: RE: Jeff Galloway run/walk?

jmk-brooklyn - 2010-07-14 1:49 PM
RedCorvette - 2010-07-14 9:35 AM

I've played around with different run/walk ratios, from 4:1 down to 1:1.  What I've been trying lately (for a 5K) is too start out at 1:1, then build up to 3:1 through the second mile 2, and then run the last mile.

Are those ratios 1:1, 4:1, etc, in miles or minutes? I’ve had an endless series of nagging injuries for the last couple of years. I’ve always been in the camp of “never walk unless you have to”, but at this point, short of quitting triathlons or spending my life in physical therapy, I’m willing to try it.

Minutes.  I've got patella tendonitis in my right knee.  It bothers me the most when I first start out, which is why I'll do 1:1 at first and then lengthen the run interval as my knee loosens up. 

I've been pretty consistent with my training for the last couple of months and the 1 minute walks are starting to feel "long".  I'm going to try cutting back to 30 seconds in my training next week after I get through with my race on Saturday.

Mark 

 



2010-07-14 1:07 PM
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Subject: RE: Jeff Galloway run/walk?
morey000 - 2010-07-14 9:31 AM I don't know if it works or not, but my ego won't let me do a 'gallowalk'.

I'm not there to just 'finish' a run, I'm there to RUN it.  but that's just me.  YMMV>


So what's more important to you in a race....RUNNING the whole thing or getting a FASTER TIME? 

Personally, I'm faster with walk breaks for anything 10mi+.  Maybe one day that will change but after 3 years I'm not holding my breath (I'm certain it would if I was willing to put in 40+ mpw).   I do 1min walk after each mile.  Recovery is certainly quicker (it's amazing what a difference 12 minutes of walking can make on a 13 mile run). 

I have a friend that has a 5k pr of 18:xx and was 1st female with a short walk break.  Not sure how she pulled that off. 

I say do what works for you. 


Edited by Chatagirl 2010-07-14 1:13 PM
2010-07-14 1:12 PM
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Subject: RE: Jeff Galloway run/walk?
The 30 seconds walk was the best decision I made in my first tri.  Even though it was a sprint I was dead the 1st mile of the run.  Took me 12 minutes.  walked for 30 seconds, caught my breath, recovered and ran the last 2 miles about 9 minutes each.  I'd have never gotten under a 12 minute mile without the break.

I don't have a "method" per se but when the heart rate gets out of control and I can't wrangle it in and a break is in order, if that's walking I'm ok with it.
2010-07-14 3:03 PM
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Subject: RE: Jeff Galloway run/walk?
I agree, it works.
One other thought, you don't have to "walk" the walking part. I have started playing with just slowing down for a minute or so. However, I do like to walk through water stops. 
2010-07-14 5:03 PM
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Subject: RE: Jeff Galloway run/walk?
RedCorvette - 2010-07-14 12:05 PM

jmk-brooklyn - 2010-07-14 1:49 PM
RedCorvette - 2010-07-14 9:35 AM

I've played around with different run/walk ratios, from 4:1 down to 1:1.  What I've been trying lately (for a 5K) is too start out at 1:1, then build up to 3:1 through the second mile 2, and then run the last mile.

Are those ratios 1:1, 4:1, etc, in miles or minutes? I’ve had an endless series of nagging injuries for the last couple of years. I’ve always been in the camp of “never walk unless you have to”, but at this point, short of quitting triathlons or spending my life in physical therapy, I’m willing to try it.

Minutes.  I've got patella tendonitis in my right knee.  It bothers me the most when I first start out, which is why I'll do 1:1 at first and then lengthen the run interval as my knee loosens up. 

I've been pretty consistent with my training for the last couple of months and the 1 minute walks are starting to feel "long".  I'm going to try cutting back to 30 seconds in my training next week after I get through with my race on Saturday.

Mark 

 



From what I've experienced and read it would be better if you increased the distance between walk breaks rather than decreased the length of them. So, keep the 1-minute breaks but run longer between them.
2010-07-14 5:08 PM
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Subject: RE: Jeff Galloway run/walk?

mgalanter - 2010-07-14 11:31 AM It works!
As an example: In Canada the running store dominating the market is the "Running Room" - they provide pace bunnies to most of the bigger races around the country. Their pace bunnies use the 10min run - 1 min walk method. I've run more than twenty 1/2M or longer races and when I pace off the bunny and walk I always have finished better than when I go out to run the whole way. This spring I ran the 'Around the Bay 30k' and decided I outgrew the run-walk-run method. The pace bunny I should have been following blew past me at kilometer 26.

That's a great illustration, thanks.



2010-07-14 8:57 PM
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Subject: RE: Jeff Galloway run/walk?
Wow! Strong response in favor of the Galloway method. Was thinking that I would try this 2 days a week and one day just run the whole thing. Ideally, I would like to reduce my time, as I run at a snail's pace.

I also have a knee that has had arthroscopic done on it 3 times. Last year, after increasing my mileage to just over 5 miles-3 times per week I started having knee trouble. The Sports Med. Dr. told me that I shouldn't run without surgery. Umm...Im 40, unless I can't walk...not going there as it is not my source of income. I consulted with a PT and seem to have worked out the bugs, but I know what my limits are now. Hence triathlon for endurance sport rather than the 1/2 mary I had envisioned. Just want to keep my potential for injury low, get faster and probably still run the whole way during a tri, but...we'll see.

It definitely seems to warrent some thought according to all of you!
2010-07-15 12:00 AM
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Subject: RE: Jeff Galloway run/walk?
This is the first running thread I've read with almost 100% consensus!
Just out of curiosity- a lot of people said their "overall pace"  stayed the same or was faster over the distance of a training run or race.  What do those paces look like?
I'm no speed demon and this thread really has me thinking about using the Galloway method- but are the people it's helping running 13 minute miles?  11?  9?  8?  
If you're willing to share... thanks!  Laughing 
2010-07-15 12:22 AM
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Subject: RE: Jeff Galloway run/walk?
chayes - 2010-07-14 10:00 PM What do those paces look like?
I'm no speed demon and this thread really has me thinking about using the Galloway method- but are the people it's helping running 13 minute miles?  11?  9?  8?  
If you're willing to share... thanks!  Laughing 


I think a lot of the people who use Galloway are beginners and/or dealing with injuries so they tend to be slower.  I  never used his plans, I just sort of started doing it on my own because I tend to pace erratic and too fast.  When I started running 4 years ago I was 13min/mi.  Now I'm high 8's for 5k, 10:00min/mi for 1/2s.  
2010-07-15 12:40 AM
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Subject: RE: Jeff Galloway run/walk?
chayes - 2010-07-15 1:00 PM This is the first running thread I've read with almost 100% consensus!
Just out of curiosity- a lot of people said their "overall pace"  stayed the same or was faster over the distance of a training run or race.  What do those paces look like?
I'm no speed demon and this thread really has me thinking about using the Galloway method- but are the people it's helping running 13 minute miles?  11?  9?  8?  
If you're willing to share... thanks!  Laughing 


I started out as a run-walker on a 13/mile. Several times in my long-distance training my pace was at 11/mile ... at a 1min:1min ratio!

That said I've trained with Galloway groups (and was fortunate enough to take a seminar with Galloway, twice) for years and we always had 8-9 minute groups as well. So depending on your goals it can work well for faster runners also.
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