Jeff Galloway 13.1

Many of my clients have improved the pace of their walk through practice!

Here is the procedure:

1. Usually done during the middle of a recovery “walk day” between runs or during the warm down walk on a running day.
2. Warm up by walking very gently for at least 5 minutes – then do the following Drill.
3. For 10-20 seconds, pick up the cadence of the walk by shortening stride.
4. Walk gently for 30 seconds.
5. Keep alternating segments, finding a cadence or rhythm that is quicker.
6. Ease back on the cadence if you lose smoothness.

*First day, do this for ten minutes.
*Increase by 3-4 minutes on each successive session.
*Goal is to have 20-30 minutes total in this workout.
*Do this once or twice a week to maintain adaptations.

Many runners ask me if they should use the run/walk method even at the very beginning of their run. By using a ratio of running and walking, you will manage your fatigue.

Using this fatigue-reduction tool early, will help save muscle resources and give you the mental confidence to cope with any challenges that may come later.

What's your next goal?

Did you know that there is no need to ever eliminate walk breaks?

Some beginners assume that they must work toward the day when they don’t have to take any walk breaks at all. This is up to the individual, but is not recommended.

Remember that you decide what ratio of run-walk-run to use. There is no rule that requires you to hold to any ratio on a given day. As you adjust the run-walk to how you feel, you gain control over your fatigue.

When did you take that step?

Ever wonder what about the "shuffle" and if it would benefit you? Learn more about what it is and how to do it on our latest blog post!
http://www.jeffgalloway.com/2019/10/01/add-a-shuffle-to-your-walks/

What's the last finish line you crossed?

There are always adjustments to be made as we age if we want to "Run Till We're 100" and Run/Walk/Run is the best way to do that!

In episode 6.5 of The Extra Mile Podcast - JEFF GALLOWAY EDITION I talk about what those adjustments are and how best to make them.

Download the latest episode and lets go for a run together! Available at http://www.thegallowayextramile.com/, in Apple Podcasts and everywhere else you get your podcasts!

Have you moved today?

What's one tip you would give to someone running a half marathon for the first time?

What is your "go-to" run/walk interval?