Recent Posts and Updates from Jeff
Reason to Run #52: I want to keep my joints active now and 30 years from now
Reason to Run #52: I want to keep my joints active now and 30 years from now It may surprise you to know that runners tend to have better orthopedic units than non-runners as the decades go by. When I wrote my book Running Until You’re 100, I compiled the studies on...
Running Enjoyment
Find a way to enjoy parts of every run - even the faster training. Most of your runs should be...mostly enjoyable. You increase the pleasure by ensuring that there are social or scenic runs every week. Too often, busy people leave these out. Take control of your...
Rehearsing for Success
Rehearsal has been used for decades by individuals in various fields to achieve their potential on any given day, under a variety of conditions. Mentally envisioning a series of challenges and rewards, all the way to the goal, gears up the mind-body team to work...
Fast Twitch vs. Slow Twitch Muscle Fibers
We are born with a combination of two types of muscle fibers. Those with a high percentage of fast twitchers can run fast for a short distance, and then become very tired. Fast twitch fibers are designed to burn the stored sugar in your muscles: glycogen. This is the...
Boston Qualified on a Run-Wall-Run Bet
Jason had been running for about two decades, and encouraged his wife, Chris to join a Galloway program to start running. The Run-Walk-Run method allowed her to ease into running while meeting a great group of new friends. When she heard stories of faster running...
You Can’t Go Too Slowly on a Long One
Long Run/Walk Facts: Twenty miles with walking breaks (or shuffle breaks) equals 20 miles run continuously… at any speed (but you recover faster with walk breaks). Forget about speed on the long ones. Focus only on the component of endurance. You can’t run/walk too...
Marathon FAQ
Question: How can I keep going when motivation is low during a run? Answer: There will be periods of low confidence during some training runs, and the marathon itself - even when the training has fully prepared you for the event. Here is a plan that can be practiced...
Hill Training for Strength and Race Preparation
Even if your next race is on relatively flat terrain, you will encounter a hill at some point. Hill training is the best leg strengthening exercise for any type of running. By doing a regular series of hill workouts you can develop the foot and leg adaptations needed...
Share Your Shoes!
I'm loving running in my ASICS GEL-Cumulus 19s right now! Share the code from my monthly newsletter and what you are running in now for a chance to win a free pair of ASICS shoes!
Are You “Running Until You’re 100”? Choosing the Best Shoe for You
The best advice I can give you is to get the best advice. If you have a good technical running store in your area, go there. The advice from experienced shoe fitters will be priceless, especially if you have some individual foot issues, as do most runners over 49...
Jeff’s November Newsletter
A huge amount of support from the Galloway Community!
As a result of the devastating California wildfires, some Galloway program members lost everything. The Sonoma County Galloway program was greatly effected by the fires, and program directors Al and Anna were determined to help both program members as well as members...
Injured? Ice Massage – The Right Way to Do it
Many runners assume that any frozen item can be used in an ice treatment, even frozen bags of peas. In my experience, these forms of ice treatment do no good at all. When ice is rubbed directly on the skin, as noted below, it is a very powerful treatment or aches,...
The Little Things Which Speed Recovery
Before and during your race: The little things which speed recovery: · Start Conservatively. Time goal runners should start the race 10 to 20 seconds slower than you could run on that day for at least the first 15 to 20 percent...
The Average Age of the Runner/Walker
The average age of the runner/walker has increased to 40+. The unequaled positive attitude boost, significant stress release and overall increase in vitality, focus and creativity are all reasons why people are starting to and continuing to run/walk. Part of the...
All About That Pace – Guest Blog by Chris Twiggs Chief Training Officer, Galloway Training Programs
All about that pace - - - Q: What ratio do I need to use to run 10 minutes per mile? A: You’re asking the wrong question. There is a common misunderstanding about Jeff Galloway’s Run-Walk-Run method that a particular ratio will result in a specific pace on race day....
Jeff’s October Newsletter
Run/Walk/Run with Knee Replacement
Question: I had a Total Knee replacement in 2014 and I am able to do run walk, but I feel that doing a 1 min walk breaks works for me better. and My Doctor also recommends it. Is it ok for me to use a 60 second walk break? Answer: The recommended run/walk...