For many years, I ran the good old fashion traditional way…go out and just start running.
After a back injury years ago, that was no longer possible.
Luckily I found Jeff Galloway and his method of interval running.
Once I got over thinking I wasn’t a “real” runner by incorporating walk breaks, I was hooked.
The Galloway Run Walk Run method
• A smart way to run – by giving you cognitive control over each workout.
• Allows you to carry on all of your life activities – even after long runs
• Motivates beginners to get off of the couch and run
• Bestows running joy to non-stop runners who had given up
• Helps improve finish times in all races
• Gives all runners control over fatigue
• Delivers all of the running enhancements without exhaustion or pain
I have found all of the above reasons to be true!
On the treadmill, I have been using the Galloway LOLO 10K training app and have recently run a 10K. (I believe this app is only available for iPhone. Prior to this I used a simple interval timer app)
Right now, my ratio is 1:30 with my run portions at 6-6.5 mph and walk portions at 3 mph. This keeps me at a consistent 12 minute mile.
Outside, for safety reasons, I don’t run with the app or headphones. I use my Garmin Forerunner interval timer so my intervals at 1:1. Outside I tend to average a 11-11:15 min mile as my walk portions are at a faster speed.
So, how to use the Galloway Method?
If you know what your average straight running mile time is, you are ready to start.
If you don’t, then you need to do your Magic Mile (how to calculate your mile pace and what interval would work for you).
Once you embrace walk breaks, you can experiment with your intervals to find what works best for you. Suggestions are on the site and app. These ratios help you maintain your desired pace.
Jeff’s site has multiple training plans, suggestions for warm weather runs, beginner information, etc.
Jeff is also the Official runDisney Consultant.
Want to start running or continue running after an injury?
Try the Galloway Method, you won’t regret it!