My magic number is 30.  It was when I started running four years ago and it still is.  Despite my advanced age and static fitness level, I have been able to shave fifty minutes off my half marathon time in that period.  Very simply, the only factor in that success is Jeff Galloway’s Run Walk Run method  (Imagine if I actually did his training program justice?!)  Not only is Jeff’s method result-driven, it is common sense.  For decades, I would attempt to get my patients to throttle back at some point in their training; for so, so many the “more is better” strategy was the sure-fire way to support their local physical therapist!  As I told Jeff when we first met, I would much rather work on strength training and coordination drills as opposed to tendonitis treatment.

Fittingly, the first group run I took with Jeff  was a 30-second walk/30-second run ratio.

Admittedly, Jeff’s strategies and rations have evolved continually since his first running class in 1974.  Which is why I nearly did the high jump when I learned of his NEWEST iteration…  (And thank goodness “30” is the magic number.)

Jeff Introduces a New Run/Walk Strategy

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 first 30 seconds.

Our heart rates come down, the running muscles relax, we catch our breaths, and the fatigue melts away.

After 30 seconds of walking, we tend to slow down.

Here is a typical example of what happens with a 1-minute walk break:

A run/walk/runner averaging 10-minute pace in a marathon using 3 min/1min might walk at a 15-minute mile pace for the first part of the race.
As fatigue sets in, that walk gets slower, and by halfway, the runner may be walking at 18 min/mi.

This means faster running is needed to stay on pace, which creates more fatigue at the end of each running segment, so the walk will get slower, and so goes the downward spiral at the end of the race.

Avoiding the Slowdown

Compared to running constantly, the 1-minute walk break still results in runners feeling better, staying healthier, and going faster, but it can get even better! Limiting walk breaks to 30 seconds, or in some cases even less, while cutting the run time accordingly, gives all the same benefits, with even less fatigue and even faster times.

The Bottom Line

If you are in already using a 30-second walk break or less, you don’t need to adjust. If you are using an interval that takes a 1-minute walk break, keep the same ratio but cut your walk and run times in half. For example, a 1-minute/1-minute interval now becomes a 30-sec./30-sec. interval. It’s that simple.

**I received nothing – neither product nor compensation- for releasing this information to my readers.  I do it out of pure admiration!!!

Read the Jeff Galloway Blogger Tips Series:

Run Faster With Jeff Galloway

Running Through Beverly Hills and Other Inspiration From Jeff Galloway

Training & Motivation

More Training & Motivation | Run-Walk-Run

Running Injury Free | Arthritis and Science

10 Reasons Training With a Group Will Improve Your Run

Don’t forget to register for the 2nd annual Jeff Galloway 13.1.  December 11-13, 2015 brings a fun-filled weekend with the 13.1 half marathon, Barb’s 5K and the new “Fit Kids” run.

Join us in all the weekend events including the Race Expo with exciting vendors and speakers, a festive holiday mood and surprises at the finish line!

Register now at Jeff Galloway 13.1

America’s Best Places to Run enhances the running experience by offering access to very special running routes. This book gives a preview of the scenery with directions to the start and special instructions to enjoy the area.  In addition to the more than fifty trails and half dozen race venues reviewed in this book it also  includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, endurance, and time-