IF THIS FALL IS EXPECTED TO USHER IN THE 3RD WORLD RUNNING BOOM, and you would like to be a part of it, consider combining walking with running. American Olympic runner Jeff Galloway is known for popularizing this type of training, which is individualized according to the trainee’s time completing what he has termed a “Magic Mile.”
Galloway has posted about how he developed his system in the 1970’s and offers plans with support for purchase on his website. A timer device, the size of a pedometer he indicates, is sold that sounds alerts when it’s time to switch between running and walking modes during training sessions.
With the free information provided by Galloway on his website, including the Magic Mile pace calculator which helps an individual to determine the ‘right run walk run ratios and race pace by distance, and in an ACTIVE.com post, runners can create personal plans at no cost. The benefits of purchased plans likely come from being part of a community of followers, and the support and expertise bestowed by the Olympian’s years of experience coaching, advising and writing about the sport.
Amanda Brooks website RunToTheFinish.com, aimed at helping ‘middle of the pack’ runners, reviews the method for marathon training and summarizes it’s major principles.
Jenny Hadfield offers two Run/Walk plans not connected to Galloway that were originally posted by WomensRunning.com.
Since I started combines running and walking, albeit without a formal plan like Galloway’s, I have noted many of the benefits that his disciples profess. As a senior runner I have avoided injuries. My long runs do not leave me fatigued and unable to enjoy the remainder of the day. After almost 2 years of recovering from an injury I have gained confidence that I will not repeat mistakes that probably contributed to the problem.
I have not purchased a Galloway product thus cannot comment on the full training regimen. Hopefully for injury avoidance the method also emphasizes the importance of incorporating strength, balance, mobility, and cross training in addition to lifelong walk breaks on runs.
Consider combining walking with running as a way to break into running or resume running if you’ve been away from the sport for a long period of time. At least read about it; maybe you’ll be motivated to join the surging number of runners predicted to make up the 3rd running boom in the fall of this year.
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EARNED RUNS is edited and authored by me, runner and founder. I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology. I am fascinated with understanding the origins of disease as well as health.
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