Recent Posts and Updates from Jeff
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...
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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
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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
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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...
Walk Breaks During Trail Runs
Question: I am training for my first trail half marathon. Should I stick with my usual run/walk ratio - or run more by feel? Answer: Walk breaks are even more important on long trail runs than on long pavement runs. Not only will the walks allow you to cope with trail...
Walk Breaks Can Improve Your Time
It is hard to believe but thousands of runners have improved their times by taking walk breaks. Running continuously causes the muscles to fatigue more rapidly, primarily because the muscles must be used lap after lap, or mile after mile – without relief. If you break...
“Galloway’s Marathon FAQ”
Question: Where can I find information on races with runner reviews? Answer: The websites most commonly used by my runners are www.marathonguide.com and www.RunnersWorld.com There is a lot of information about most races in each of these. Be sure to read the runner...
Jeff’s September Newsletter
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If You’ve Done a Half or Full Marathon and Want to do Another One In the Near Future
First, make sure that you’re recovered. Once you’ve gone 9+ miles (half) or 18+ (full) , you can maintain this level, or increase your limit, by going at least 9 miles every other weekend (half) or 18 miles every third weekend (full). Those who will do a half or full...
Coming Back After a Bad Race or Workout
All runners have bad days. The most prominent factor that sets a champion apart from others is the ability to move forward after a setback. Spend a few minutes trying to learn what you may have done that brought on the problem and you will improve in many ways. A bad...
Marathon FAQ
Question: How should I pace myself? Answer: If this is your first marathon, I recommend running at a conservative training pace-adding two minutes to the pace predicted by the magic mile (as an all-out pace), and adjust for temperatures above 60℉ (15℃). If you are...