Recent Posts and Updates from Jeff
Mile Repeats
The most popular form of marathon speed play is interval training, a technique that has been used by world-class athletes for many, many years. Measured segments (repetitions) are run at a pace that is slightly faster than marathon goal pace and are followed by a rest...
Hill Running Concepts – Trails
Keep the effort level and breathing rate consistent and conversational as you approach a hill. Touch lightly as you go up the hill (many trail runners walk up most or all hills). If you insert running segments whengoing uphill, reduce stride length as you run...
No More Excuses
One excuse often given for not exercising: “I don’t have the right build (or technique) for exercise.” Just go to any big marathon and you’ll see an amazing diversity of body types – including those who weigh more than 300 pounds. Virtually every one of us is...
Galloway’s Marathon FAQ
Question: How much running/walking should I do the day before long runs and the marathon itself? Answer: You don’t need to run or walk at all the day before the race. You’re not going to improve your conditioning during this period. But most runners I’ve heard from on...
Personal Safety
Take charge by thinking ahead and being aware of your surroundings. Bring a whistle with you In uncertain areas bring pepper spray Bring a cell phone, and all someone if you feel threatened Wear an ID tag on your shoe Tell someone where you will be running, and when...
Are You Working Too Hard Toward a Time Goal?
Mature runners who have time goals can get too focused on running faster almost every run. This often results in injury. One of the first signs is increased stress associated with running, often resulting in motivation problems. At the first sign of these symptoms,...
Question: How can I run faster with walk breaks?
Answer: According to several surveys, those who used to run continuously in marathons improved an average of more than 13 minutes when they shifted to my run-walk-run method. By taking the walks early, the muscles stay strong and are ready for the challenge later....
Is Running Better Than Walking?
Walking is a great exercise which produces few injuries, while burning calories and building fitness. Once conditioned to recreational walking, one can burn many calories without realizing it. Reasons given for running: Many walkers start running because...
The Connection Between Fitness and Smartness
After reading the studies in the book “Fit Kids, Smarter Kids“ on the researched benefits of exercise, it is shown that many sedentary citizens have become smart by rising off the couch and exercising. Smart parents have introduced their kids to the joy of exercise...
Qualifying for the Boston Marathon
Six Steps to Qualifying for the Boston Marathon Visit bostonmarathon.com to find the time you will need to qualify, based upon your age on the day of the next running of the Boston Marathon. Pick the training schedule in the book “Boston Marathon and How to Qualify”...
Should I run when I have a cold?
There are so many individual health issues with a cold that you must talk with a doctor before you exercise when you have an infection. Lung Infection – don’t run! A virus in the lungs can move into the heart and kill you. Lung infections are usually indicated by...
Guest Blog By Hilary Topper: Sub 3 Hour Marathoner Benefits from the Galloway Method by Marc Burget
I began running my Senior year of high school in 1992 by joining the track team, after being pressured by my friends to fill a vacancy on the team. After completing my first season running with the team I realized I had enjoyed the daily activity of running and...
Salute to Don McNelly
RIP: Long live the spirit of Don McNelly My friend Don McNelly gave us 96 years of marathons (744), classical music, wine making, volunteering—with the energy of someone half his age. I told Don’s story in the “Heroes” chapter of my book RUNNING UNTIL YOU’RE 100. Here...
Journaling: Can you capture the fleeting thoughts of the right brain?
One of the interesting challenges and great rewards of journaling is noting the creative, and sometimes crazy, images that emerge from the right side of our conscious brain. On some days, you won’t get any of these, and on others…. the faucet opens up. Often the...
Marathon FAQ
Question: Can I continue to run when injured? Answer: Most injuries will allow for some running – If you take about a week off to get the healing started you stay below the threshold of irritation. The factors will help you do this: Gentle walking for the first 5...
Why do some runners have trouble taking walk breaks?
Research shows that the lessons learned in the early school years are powerfully embedded in the subconscious brain. While it is natural to feel anxious and then receive negative hormones when we depart from these hard-wired patterns, conscious actions can re-train...
Race Day Checklist
Photocopy this list so that you will not only have a plan, but you can carry it out in a methodical way. Pack the list in your race bag. Don’t try anything new the day of your race except in the case of health or safety issues. Stick with your successful plan....
How to Walk Faster
Many of my clients have improved the pace of their walk through practice. Here is the procedure: Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day. Warm up by walking very gently for at least 5 minutes –...