Animated State Designs

THE POWER OF THE GROUP The fun of running with a group pulled me into the sport 57 years ago.  Running and training with my friends Steve Prefontaine, Frank Shorter Bill Rodgers, brought out the best of running in me—while we became good friends, and Olympians.  As I travel the US this season, for our Galloway training program kickoffs, I see the same fun, support and friendship development.  I hope to see many of you at our free clinics.  Here are the ways I’ve observed runners of all abilities improve more and have more fun when in the right group. 1. Great friendships 2. The miles go by quicker—telling stories, sharing life experiences 3. Guidance in running with the right group for you, with the appropriate run walk run strategy 4. Because the group is waiting for you, you will stay motivated and get out there more often 5. You’ll learn about some interesting races, places to run, fun running experiences 6. On the really tough workouts and races, the grou...

So my email ate 2 updates from Mr. Galloway and I just found them. I guess this is what happens when you never check your spam folder. I changed my settings and from now on I shouldn't lose anymore of his emails. I personally love the tips in this update because I am trying to get faster than my current 14:37. The fastest mile I have ever done was 9:27 but it was downhill so that helped ;-) Anyway, on to the update! FIVE WAYS TO GET FASTER by Olympian Jeff Galloway Longer Long Runs Increasing the length of the longest long run has produced the greatest amount of improvement that I've seen among my coaching clients.  Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon.  Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the dista...

Ok, so a long, long time ago I used to be a size 6, 135 lbs with 6 pack abs and no arm jiggle. Now I'm in a size 12 jeans, 190 lbs and my 6 pack abs are hidden somewhere under a nice comfy cushion of fat. That hasn't made me too happy so I've decided to do something about it. And really nothing is ever going to change unless you do something about it. So 5 days ago I started trying out some workouts I found on Pinterest (that's a dangerous page for me to be on). I decided that I don't want to do traditional sit-ups since those only seem to work my upper abs which are ok and aren't covered in fat (I'm a weird shape cause right under that is where the fluff starts) I found some ab workouts that have you standing up and I've been doing this workout for the last 5 days. My pants fit better, shirts aren't bulging funny and not as much wiggles when I brush my teeth.....and that's after 5 DAYS!!! I'm going to start documenting this with photos s...

Jeff Galloway Blogger Tips    Training and Motivation Tips by Olympian Jeff Galloway www.runinjuryfree.com PROMOTIONAL NEWS! Register now for the Jeff Galloway 13.1 with no risk!  The 2nd annual half marathon on  Dec. 13, 2015  is currently $95. You can sign up with no risk! Take advantage of this low price, and if you can't make it, you can roll into the virtual option with no extra charge! Register today at Jeff Galloway 13.1! Why do we get injured? 1.  Be aware of irritation of weak links. The Key Weak Links are body parts where my runners tend to experience injuries are these: Knees - Feet -Calf - Achilles -Hip - Glute/piriformis/sciaticia But the body parts that YOU need to be aware of are the sites where you are injured or suffer more aches and pains. So if you're sensitive to the first indication of irritation in these areas and take immediate action it's possible to avoid injury. 2.  Stress bu...

I'm so sorry that this is late! I've been taking care of a family member after surgery and I just couldn't get the time to post this sooner. Jeff Galloway Blogger Tips Training and Motivation Tips by Olympian Jeff Galloway www.runinjuryfree.com Runners from Austin, Duluth, Denver, Metro Dc, NW Indiana, and Montgomery County, MD - We are coming to you! There is a Galloway Training Program starting near you in the month of March! Check the calendar for more information. March Galloway Program Kick-offs Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the   weekly mileage too quickly, 3)lengthening stride and 4) stretching. The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES) Finding the right Run Walk Run strategy from the beginning of a run has been the best way I...

Hi everyone! I'm so sorry it's taken me this long to get back to my blog. Work has been crazy....which of course means I'm eating things I shouldn't and not working out like I should. March will be different. I've found a few different exercises I want to test out and I'm registered for a 10k in May so I'll be hopping on the treadmill soon. In the meantime here is another instalment of running tips from Jeff Galloway! Training and Motivation Tips by Olympian Jeff Galloway www.runinjuryfree.com Looking to run a half marathon or marathon that goes beyond the ordinary?   RUN ITALY Tours offers more than others do and travel with "Coach Jeff". March 22,  2015  - Rome Marathon  26.2 ,  13.1  and 5K distances Book NOW at www.RunITALY.com! The training journey for a marathon or half marathon raises your body's physical performance capability and your sense of what you can do in life. Running helps to bring body, mind and spirit ...