Runner’s World October 2006
By Jeff Galloway
The Starting Line
Shifting Up- Workouts to help you accelerate.
Each of these workouts will teach you how to speed up at any point
in a run or race. Do one of these workouts every week for steady
1. After 10 minutes of easy running, speed up slightly for 10 steps,
increase the pace a bit more for 10 steps, and make a final increase
for 10 steps, followed by a gradual “glide” as you coast
off your momentum for 20 to 30 steps. Jog for a minute and repeat
the pattern, counting 15 steps for the faster segments. After another
one-minute jog, try the pattern one more time, doing 20 steps for
2. Run 10 easy minutes to the base of a small hill with a very
gradual downhill side. Walk to the top, turn around, and count 40
to 50 steps back down. Start your first hill acceleration there:
Jog for 10 to 20 steps, then pick up the pace as you to the hill.
Increase your turnover and let gravity pull you down the other side.
Walk or jog back to the starting point and repeat. Start with two
hills and slowly work up to six.
3. Go to a track. After 10 minutes of slow jogging, run easy for
¼ of a lap, increase the pace for the next ¼ of a
lap, and run fast (but not all out) for another ¼ lap. Then
ease down to a jog to finish the lap. Recover by walking for half
a lap and repeat the series. Start with two laps and work up to
THE EXCUXE (and how to beat it)
Running is too tiring.
When done right, a run should actually energize your day. Here’s
how to ensure that your runs create energy instead of sapping it.
1. Ease into it. Most of the runners I work with who complain about
fatigue start their workouts too fast. Extend your warmup, especially
on days when you are feeling tired. First walk for three to five
minutes, then run a minute and walk a minute for 10 minutes.
2. Break early and often. Regular one-minute walk breaks help keep
fatigue at bay. Start them from the beginning of the run and take
them throughout-as often as every two to three minutes.
3. Fuel up. Eating a high-carbohydrate snack like an energy bar
an hour or two before your run will help keep your blood-sugar level-and
your energy level- high. Some runners also like to take an energy
gel with them, ingesting small doses of it every mile or so.
Q: I have a hard time getting back into running after walk
breaks. Any advice?
A: To ensure smooth transitions, you need to start taking walk breaks
during the first few minutes of a run. If you run several miles
before walking, your muscles are already tired and will not rebound
from the break with as much energy.
You also need to adjust your form as you go into and out of the
breaks. Get a watch that can be programmed to beep at set intervals.
When it first beeps, don’t suddenly stop running. Instead,
ease into walking as you decelerate over a number of steps. As you
walk, keep your stride short. At the end of the break, continue
with a short stride and gradually increase your turnover until you
have resumed running.
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