Animated State Designs

I use the run-walk-run method when I run and it has been a lifesaver! Having a heart condition and running usually don't mix but when you break up the run with short bits of walking your heart rate comes down. It's really been a big help to me and I hope it can help you too. Now here's Jeff Galloway to explain why run-walk-run strategy works. Jeff Introduces a New Run/Walk Strategy   The 30-second Walk Break Jeff Galloway's Run/Walk/Run method was revolutionary for three reasons: 1 - Run/Walk/Runners felt better throughout the long run. 2 - Run/Walk/Runners recovered faster and got injured less often. 3 - Run/Walk/Runners went faster with the breaks than without. Since his introduction of walk breaks in 1974, Jeff he has received feedback from hundreds of thousands of runners, allowing him to fine tune Run/Walk/Run to keep people feeling better, staying healthy, and running faster. The greatest benefit of the walk break comes in the...

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...