Recent Posts and Updates from Jeff
Marathon FAQ
Question: How should I choose a marathon if I want to run a fast time? Answer: Avoid crowded races. Most runners in the large population events run more than three-quarters of a mile farther than marathon distance. Since you don’t get credit for the extra distance, it...
Walk Breaks on Trails
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 hazards, at the end of a trail run your legs are going to be tired and less able to respond to uneven challenges. I hear from quite...
Marathon FAQ
Question: How fast should I run during my first marathon? Answer: For the first 18 miles of the first marathon, pace yourself as if you were running a long run: at least two minutes per mile slower than that predicted by the magic mile, adjusted for temperature. The...
QUESTION: For the magic mile…do we run it using our run/walk strategy? Or just straight running?
ANSWER: The Magic Mile is the key to setting up any Galloway Training Plan. Once you know how fast you can run the Magic Mile, you can predict your race pace, which leads to your training pace, which determines your run/walk ratio for your long runs, so...
Common Causes of Injuries
It’s a physiological fact that the constant use of a muscle, tendon or joint without a break will result in earlier fatigue and reduced work potential. Continuing to run/walk when the muscle is extremely fatigued increases the quantity of micro-tears dramatically and...
Reason to Run: Racing My Friend/Rival in a Virtual Race
There’s nothing more motivating for some runners than challenging another runner to a race. Unfortunately, due to schedules, career, family, and other demands, the two “rivals” may not be able to get together in the same place of the same time. Technology now allows...
Marathon FAQ
Question: What pace should I run on the short days during the week? Answer: As long as you have no aches, pains or injuries, you can choose the pace for your short days. Injury risk is reduced with a slow pace, with frequent walk breaks. But experienced runners who...
For Walkers – “Shuffling” To Control Fatigue, Soreness, Aches
Shuffling is barely moving your feet and legs to let the walking muscles recover. With your feet to the ground, use a short stride with minimal movement. You’re still moving forward, but not having to spend much energy doing so. When you insert 30-60 seconds of...
The Inspiration Muscle is Hard to Flex
Even the most dedicated runner has days when the gravity that pulls one back to the bed or couch is much stronger than usual. Anyone can become successful at starting a walk or run by setting up a process similar to getting a model train moving when it is just...
Question: I get light-headed, and have trouble concentrating at the end of my long runs. Why?
Answer: In investigating this condition among my runners, I’ve discovered that the most common reason for this is low blood sugar. In this case, increasing the blood sugar snacks, such as gel products or candy, can provide psychological relief. The general rule of...
How to Tell If You Are Running Correctly
If you feel relaxed and running is easy even at the end of a run – you’re probably running correctly. Overall, the running motion should feel easy. There should be no tension in your neck, back, shoulders or legs. A good way to correct problems is to change posture,...
Shin Pain – “Shin splints” or stress fracture
Almost always, pain in this area indicates a minor irritation called “shin splints” that allows running and walking as you heal. The greatest pain or irritation during injury is usually felt during the start of a run or walk, which gradually lessons or goes away as...
How Do I Know That I’ve Hit “The Wall?
When paced correctly, fatigue creeps up on you, gradually. Unfortunately, there are no clear-cut signs that you are about to encounter “The Wall” until you are there. This often happens within the length of a football field. You’re feeling tired but confident of...
In Good Company: Buddies—human, canine, and virtual—boost motivation
If you always run alone and enjoy it, that’s great. But runners who never sweat with company tend to experience more low-motivation days and miss more runs each year than those who regularly meet up with others. Running with a friend, a group, your dog or even a...
Starting Back Running Before the Injury Has Healed
With most running injuries, you can continue to run even while the injury is healing. But first, you must have some time off to get the healing started. If you do this at the beginning of an injury, you will usually only need 2-5 days off. The longer you try to push...
If You Can’t Find a Running Specialty Store…
Most runners collect a closet full of bargain shoes until they find a real running store. The good advice of a trained staff can cut through the conflicting information, match you up with current helpful technology, and help you find a shoe that becomes an extension...
Smooth Running Form Reduces Pain and Stress
Overall, the running motion should feel smooth, and there should be no tension in your neck, back, shoulders or legs. Even during the last half mile of a hard workout or race, try to maintain the three main elements of good form, and you’ll stay relaxed: upright...
Question: Why do I slow down at a certain point (usually 20 miles) in the marathon? Is this “The Wall”?
Answer: “The Wall” is the point where the leg muscles acquire such a level of fatigue that they don’t work very well. Runners often reach the state very suddenly. One can expect this to occur within a mile or so of the longest distance run in the past 4 weeks. For...