This past summer I took a rehab course with New York City’s world-renown Hospital for Special Surgery. In Osteoarthritis and Running: What Are the Facts?, the information offered was nothing short of groundbreaking; not only is there an absence of links between the running population and an increase in joint wear and tear, but runners may actually, for a variety of suspected reasons, have healthier joints as they age. Counterintuitive to years of speculation in the orthopedic community, anecdotal evidence has advanced to radiographic proof. The risk of developing osteoarthritis is more dependent upon weight, body mechanics and running style. The positive health benefits of running cannot be denied and should not be overshadowed by false concerns.
Of course, I had already read Jeff Galloway’s Running Until You’re 100. I have my sites set on the next 40 years and the latest science only bolsters that vision! This week’s Jeff Galloway Blogger Tips back me up!! www.runinjuryfree.com
March 22, 2015 – Rome Marathon 26.2, 13.1 and 5K distances
Book NOW at www.RunITALY.com!
by Olympian Jeff Galloway
1. 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.
2. Running helps to bring body, mind and spirit together in a unique and wonderful way.
3. In researching my book MENTAL TRAINING, I discovered that running turns on brain circuits for a better attitude, vitality and empowerment; better than other activities studied.
4. In researching my book RUNNING UNTIL YOU’RE 100, I found numerous studies showing that runners have healthier orthopedic units than non-runners; even after decades of running.
5. When a runner takes walk breaks early and often enough for the individual, muscles are strong to the end. See RUN WALK RUN at www.JeffGalloway.com for recommendations by pace per mile. (I know that’s how I got started and as I get (slightly) faster, I still refer to this information on a regular basis!)
6. The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance- all by using the appropriate run-walk-run strategy.
7. Marathoners tend to improve their time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.
8. To recover fast, run the long runs at least 2 minutes/mile slower than you could currently run in a marathon.
9. The correct run-walk-run strategy, used from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.
10. **In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the correct run-walk-run strategy.
Jeff’s run-walk-run strategy makes such intuitive sense that I wrote about it in my “Top PT Tips” series: Train Like a Princess~ Run-Walk-Run or Couch-to-5K?
Happy, injury-free trails!
*Running in this weekend’s Disney Princess Half Marathon? Be sure to join me as a legacy participant in Jeff’s Virtual 13.1 Half Marathon!!