Galloway Method – To Do or Not To Do

Hi guys!

I’m now in week three of my half marathon training!

IMG_7206Sunday, I decided to give the Galloway Method a try for my long run of the week, a prescribed five miles. To me, five miles isn’t actually that long, but my body was beat from a serious lack of sleep lately and delirious from packing, and oh – have I mentioned I apparently have a cold? Nothing like running in a Robintussin fog. 😉

Anyways, a friend had been raving about Jeff Galloway’s training program she’s used for all of her half marathons and {recently} her first full marathon, which includes taking scheduled walking breaks. For those of you not familiar, the Galloway Method is a way of training for longer runs developed by the revered running coach of the same name, which utilizes a run-walk ratio for achieving a longer run. It incorporates  30 seconds to 1 minute of walking with intervals of specified minutes of running (determined based on desired pace). You can read more about it here

Since my legs were not stoked to have to run at all this weekend (which is why I didn’t run as originally planned on Saturday), I decided to give it a shot and see if it made my body hate me a teensy bit less during the run. And what do ya know- it did!

I used 4 minutes of running to 1 minute of walking.

IMG_7166

I had downloaded this cool interval timer app that my friend had also recommended, Gymboss, which helps you stay aware of when to switch between running and walking. It made it pretty easy, and thank goodness because otherwise I’d never have known when to start running/stop walking again. It beeps whenever it’s time to switch to the next interval, albeit it’s a little bit tough to hear when also listening to headphones.

Verdict?

The Galloway Method definitely did its job on Sunday – I finished five miles and they seemed to fly by! BUT, when I ended, I noticed I was more than a minute slower than my usual pace. Whether that’s due to the Galloway Method or my cold/exhaustion, I’m not entirely sure. We’ll see what happens at next week’s long run, because I might play around with walking breaks again.

 I used to have no problem running all the way through during longer runs, but since taking such a  long hiatus with foot surgery and my IT band issues last year, my running endurance is still not quite where it used to be. We’ll see!

 

 

Runners – do you take walking breaks when you do long runs?

2 Comments on Galloway Method – To Do or Not To Do

  1. LTD 'fo lyfe
    June 18, 2013 at 10:25 AM (4 years ago)

    I have gone on a long run (~7 miles) using this method and it was awesome! I was not in “running shape” even though I work out in other ways… I just generally avoid running specifically 🙂 but anywayyyy… a friend had me try it with her and it was great–especially bc if you are running with someone you can chat durring the walking breaks 🙂

    Reply
  2. Julian N. Warren
    July 5, 2013 at 1:53 AM (4 years ago)

    Why do walk breaks work? By using muscles in different ways from the beginning, your legs keep their bounce as they conserve resources. When a muscle group, such as your calf, is used continuously step by step, it fatigues relatively soon. The weak areas get overused and force you to slow down later or scream at you in pain afterward. By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity. For veteran marathoners, this is often the difference between achieving a time goal or not.

    Reply

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