I'm a minimalist runner which means I run a little slower so never had a problem with pain while running but I do like the idea of some walking. Whenever a muscle feels a little tight I walk for 10-60 seconds and then stretch for a few seconds. This worked great for my Half-marathon training.
I LOVE the Galloway method for so many reasons... 1. It allows me to plan my break, which is so much more motivating than having to stop because I can't run any more.
2. It keeps my overall pace consistent throughout the run.
3. It helps me maintain my form so I don't get injured.
4. I can adjust my run/walk ratio depending on my training. I did my first half using a run 4/walk 1 program; my last 2 halves I've used a 5/1; and if I continue distance training, I'm going to switch to a 6/1 or a 5/:30 interval.
5. I could go on and on. The funny thing is that when non-runners say to me, "I couldn't run a mile!", I can answer with "Neither can I! I do it 5 minutes at a time." And that's a goal that is doable for most people.
Good luck with your training!
p.s. I was in a run last week with women who were doing a 2/1 interval. It did seem like a lot of walking to me, but it worked for them. Us Galloway people just need to keep in mind that we should check behind us and then signal before we start walking so we don't turn into someone else's speed bump.
August 15, 2012 left knee microfracture and meniscus repair surgery. 4 weeks on the floor in a CPM, 8 weeks on crutches. Still working towards full recovery.
Nov. 28, 2010 Space Coast Half Marathon, PR 2:12
Nov. 25, Suntree Turkeytrot 10K, 1:03
Nov. 21, 2010 St. Petersburg Women's Half Marathon PR 2:24
Nov. 6, 2010 Space Coast Classic 15K 1:33
February 7, 2010 Disney Princess Half Marathon 2:43 (including one looong bathroom break :-) )
Total SparkPoints: 9,675
SparkPoints Level 10
Fitness Minutes: (23,385) Posts: 545 11/22/10 9:37 A
I'm a Galloway fan. I've never jogged in my life and didn't start until about a year ago when I was 45.
On October 16, I completed a half marathon by using the run/walk/run method. I did 30 sec/30 sec intervals and finished with an average pace of 12:28. Without doing intervals, I'm not sure how many years, if ever, it would have taken me to be able to run a half marathon.
I've found it's a lot easier on my joints doing intervals.
Also, my pace is actually BETTER when I do the short run/walk intervals. My best 5K time ever was done by doing intervals of 35 sec run/25 sec walk. To be honest, it shocked me the first time I realized how much faster I was when doing short intervals. (which is still slow, but fast for me!)
I have modified the method. The last five mini-marathons, and the four marathons I have done I walked through the water stops. On most major races that's between a mile and mile and a half. So it's not as much walking as he suggests, but it did work and kept my energy up. Beside.... I choke when I drink and run! :)
Due to foot pain I have had to do this method but I plan on doing shorter runs such as 5ks on just running and doing the walk run method for HM and eventually a full Marathon. Just because it is easier on my body.
I've just started learning about the Galloway method. He has a free podcast with the 1:1 and 30:30 on ITUNES. I have it on my mp3. When my IT Band acts up (usually mile 2 of my 4 mile run), I switch to the 1:1 or to 1:3 (walk 1 run 3). You know what is weird? It does not affect my time. I think it's because during the run time, I am able to run fast because of the breaks. After my 10/23 race, I plan to switch to his method full time.
Edited by: DEB163 at: 10/9/2010 (08:00)
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