Training

Run Walk Run: It began in 1974

I was asked to teach a class in beginning running a few months after opening my specialty running store, Phidippides in 1973. Through this class I saw an opportunity to help non-runners enjoy the benefits of running.  Since business was slow at the store, I also wanted to increase the number of potential customers.

During the class I discovered that none of my students had been running for at least five years.  About one third had never done any regularly scheduled exercise during their lifetime. During the first lap around the track I realized that walk breaks would be crucial if I wanted each class member to finish either a 5K or 10K without injury or exhaustion.

As I ran with each group, I focused on breathing rate. The “huff and puff” rule emerged: when you hear huffing and puffing, take more frequent walk breaks and slow the pace.

Throughout the first class, I adjusted the Run Walk Run amounts so that each person felt successful in completing the distance – which gradually increased during one run each week. Most admitted that they started to look forward to each run because of the improved attitude during and afterward.

At the end of the 10 week term was the “exam”: either a 5K or a 10K. Each student finished!  When I polled each at the end I received my best reward: none of them had been injured!

During the next two years, I experimented with various ratios of walk breaks as I worked with beginning runners at my store. In 1976, Galloway Training Program began. I continued to find that walk breaks could almost eliminate injury.

Many of the veteran marathoners refused to take walk breaks at first. As the former beginners moved into longer distance events such as marathons, they continued to adjust to walk breaks and started to record faster times than the veterans. This led to the use of walk breaks in all pace groups.

Principles behind Run Walk Run:

• Continuous use of a muscle will result in quicker fatigue

• The longer the run segment, the more fatigue

• Run Walk Run is a form of interval training

• Conservation of resources

• Quicker recovery

• Less stress on the “weak links”

• Ability to enjoy endorphins

• Reduce core body temperature

The Galloway Run Walk Run method

• A smart way to run – by giving you congnitive control over each workout.

• Allows you to carry on all of your life activities – even after long runs

• Motivates beginners to get off of the couch and run

• Bestows running joy to non-stop runners who had given up

• Helps improve finish times in all races

• Gives all runners control over fatigue

• Delivers all of the running enhancements without exhaustion or pain

• Looking for coaching by Jeff? Get a customized training plan for as low as $149 for 6 months!

• Or experience the lifelong friendships that develop in Galloway Training Programs across the country!

Why do some runners have trouble taking walk breaks?

Research has shown that the lessons 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 this ancient brain. The cognitive focus on specific run segments/set amount of walks can hard-wire new patterns into the reflex brain. This gives you control over your attitude as you feel the positive results from using strategic walk breaks. Through the use of mantras and systematic actions, you empower the conscious brain to take control. This frontal lobe component can over-ride the subconscious brain and retrain it to accept and embrace Run Walk Run.

Walk breaks…

• Speed you up: an average of 7 minutes faster in a 13.1 mile race when non-stop runners

shift to the correct Run Walk Run ratio – and more than 13 minutes faster in the marathon

• Give you control over the way you feel during and after

• Erase fatigue

• Push back your wall of exhaustion or soreness

• Allow for endorphins to collect during each walk break

• Break up the distance into manageable units

• Speed recovery

• Reduce the chance of aches, pains and injury

• Allow older or heavier runners to recover fast, and feel as good as in the younger (slimmer) days

• Activate the frontal lobe – maintaining your control over attitude and motivation

How to determine the right Run Walk Run ratio? Use the Magic Mile prediction tool.

Run with the legend

Run, walk, hike and move back to 490 BCE when the founder of our sport, Phidippides, changed the course of history with this run!

GET MOTIVATED by participating in the origins of our sport (and western democracy)! Join the team at Phidippides Running and Greek-American Dean Karnazes and connect to the rich history of distance running with scenic views, landmarks, and a fun podcast.

X
Situs Togel 4D Bo Togel Bandar Togel Deposit Pulsa Agen Togel Deposit Ovo Togel Bet 100 Perak Bandar Togel Terbesar Toto Togel Bandar Togel 10 Situs Togel Terpercaya Daftar Akun Togel Resmi Daftar Bandar Togel Terbesar Slot Bet 250 Perak Bandar togel terpercaya Agen Slot dan Togel agen togel deposit ovo situs togel 4d Nama Situs Togel Terpercaya slot pragmatic Kpktoto Slot Bonus 100 Situs Judi Slot Terbaik Slot Gacor Slot Online Slot Pragmatic Bandar Togel Terpercaya Link Slot Gacor Dingdong Togel Slot Deposit Pulsa Situs Slot Terpercaya Situs Slot Judi Online Agen Slot Online BO Togel Bandar Togel Terpercaya 5 Bandar Togel Terpercaya Agen Togel Bet 100 Perak Situs Judi Slot Online Toto Togel Agen Togel Resmi Bandar Togel Deposit Pulsa Dingdong Togel Situs Togel Terbesar Bandar Darat Togel Togel Toto Online Togel Singapore BO Togel Bet 100 Perak Agen Togel Deposit Pulsa Situs Bandar Togel Hadiah 4D 10 Juta 10 Situs Togel Terpercaya 5 Bandar Togel Terpercaya Situs Slot Deposit Pulsa Agen Slot Online Togel Hari Bandar Togel Terbesar Akun Slot Bet Agen Togel Online Game Situs Judi Slot Situs Judi Slot Resmi Game Slot Game Judi Slot Online Slot Game Bonus New Member 100 Agen Togel terpercaya 10 Situs Togel Terpercaya Agen Togel Online Agen Togel Terpercaya Agen Togel Singapore Togel Toto Macau Situs Togel Resmi Situs Togel Terpercaya 10 Situs Togel Terpercaya Situs Togel Terpercaya Nama Situs Togel Terpercaya Situs Bandar Judi Togel Situs Togel BRI Online 24 Jam situs togel dan slot situs togel deposit pulsa SITUS TOGEL DEPOSIT VIA DANA situs togel online Situs Togel Resmi situs togel terbaik 5 bandar togel terpercaya BANDAR DARAT TOGEL Bandar Lotre Togel Bandar Togel Bet 100 Rupiah Bandar Togel Hadiah 2D 100rb bandar togel hadiah 4d 10 juta terpercaya BANDAR TOGEL HADIAH 4D 10 JUTA Situs Slot Bet 100 Perak situs bandar togel terpercaya Bandar Togel Deposit Pulsa Situs Slot Situs Slot deposit Pulsa Situs Judi Slot Bonus 100 Agen Slot Dan Togel Toto Slot Bandar Togel Hadiah 4D 10 Juta Situs Togel Online Situs Slot Togel Terlengkap Agen Slot BO Togel Agen Togel Online Situs Bandar Togel Dan Slot Bandar Togel Lengkap Situs Togel Togel Deposit Pulsa Slot Gacor Bandar Togel Lengkap Situs Slot Agen Slot dan Togel 5 Bandar Togel Terpercaya Bo Togel dan Slot Situs Togel Toto Togel Bandar Darat BANDAR TOGEL HADIAH 4D 10 JUTA Judi togel Togel Hadiah 2D 100rb Bandar Togel Dan Slot Togel Bet 100 Lotre Togel bandar darat togel 5 bandar togel terpercaya Situs Togel Terpercaya bandar judi terpercaya Bandar Togel Terbesar Bandar Togel Online bandar togel bandar togel terpercaya hadiah terbesar judi togel bandar togel terbesar situs judi online bandar togel terbesar Togel Online Bandar Togel Bolak Balik Dibayar Bandar Togel Lengkap situs togel Bandar Togel Togel Hadiah 4d Terbesar bandar togel hadiah terbesar Bandar Togel Hadiah 4d Terbesar judi togel Togel Online Terbaik Situs Togel Resmi Situs Togel Terbesar Bandar Lotre Togel Togel Kamboja Dingdong Togel Bandar Togel Terbesar dan Terpercaya Bandar Togel Terpercaya Bandar Togel Online Daftar Bandar Togel Agen Togel Online Agen Togel Togel Deposit Via Dana 5 Bandar togel terpercaya bandar togel terpercaya agen togel terpercaya slot online situs judi slot Situs Bonus New Member Slot Gacor 10 Situs Bandar Togel Slot Online Agen Slot Online Slot Pragmatic Slot Pragmatic Agen Togel Lengkap Bandar Togel Hadiah 4d 10 Juta Slot Resmi Bo Togel Situs Togel Terpercaya 5 Bandar Togel Terpercaya Agen Bo Togel Bandar Togel Slot Pragmatic Judi Slot Pragmatic Situs Slot Bonus New Member 100 Ribu agen togel online Agen Togel Terpercaya toto togel 5 Bandar Togel Terpercaya Bandar Togel Terpercaya Bandar Togel Online Situs Togel Resmi Agen Slot Judi Slot Online Toto Macau 10 Situs Togel Terpercaya Togel Seratus Slot Pulsa Tanpa Potongan Situs Slot Gacor pasaran togel lengkap Bo Togel Togel deposit pulsa Agen Judi Slot Online Terpercaya Situs Slot Gacor Mesin Slot Situs Judi Slot Online Bandar Togel dan Slot Agen Judi Slot Pragmatic Slot Online Via Dana Link Slot Gacor Agen Slot Terpercaya Bo Togel Online 10 Situs Togel Terpercaya dan Terbesar Game Slot Situs Game Slot Online Agen Judi Togel Bandar Togel Daftar Akun Togel Online Bandar Togel Terpercaya Hadiah Terbesar