Does anyone use this strategy in these races or long runs? Has it been helpful? I was thinking of starting with 5min run/1 min walk for a half marathon. Thanks for any feedback.
If you are a beginning runner, or are prone to injury this method may be helpful to you. Its the Jeff Galloway method and it is a great way to start out doing races. My Sister in Law and a lot of friends used it starting out, but at some point you have to decide your commitment to the sport. If you want to go for the best time and to learn a consistent stride, walk breaks can not only slow you down but also break up your rhythm of a consistent stride.
It is as said above, great conservative way to finish marathons, not necessarily a way to run a 2:45.
Galloway’s latest thing is run one minute / walk one minute for the entire marathon. Apparently people who are very undertrained can still finish the marathon, albeit in 5-6 hours.
I used his method to run the Boston Marathon this year, sent a new PB for the distance, and qualify for Boston again. So yep, worked great for me for the marathon distance. For a half marathon, I just go for it.
Dave
I used his method to run the Boston Marathon this year, sent a new PB for the distance, and qualify for Boston again. So yep, worked great for me for the marathon distance. For a half marathon, I just go for it.
Dave
Which method? 1 min run / 1 min walk or 5 min run / 1 min walk?
What time did you do?
Very helpful fall-back technique. Training wasn’t sufficient in 1st IM, but $$$ was already spent…so hello Galloway!
Another time, I was injured, but wanted to finish the New York Marathon (COMPLETELY UNPREPARED) 5 weeks after 9/11. Went anyway for the most intense race of my life-buildings still smoldering in background made my run/walk pace irrelevant.
Just as an F.Y.I., I ran Boston in 1993, so I am not always slow. Having many tools in your personal arsenal makes for more success and less drama.
As Galloway states, depending on your goals and abilities, this ratio changes. What I do see is by just talking these breaks, it really unloads the legs for me and allows me to do much better.
The first time I ran a marathon, I did the fast walking each of the first 18 miles for about 30 seconds. I did a 3:40 at CIM. The next time I ran CIM, I did not use this method, since I heard so many say it does not help, and I limped in for a 4 hour race. I then on my 3rd try went back to the galloway method with 25 seconds breaks, and did like a 3:29 and qualified for Boston.
Now, I have learned other things. The biggest was I needed to do a better job getting my legs ready to run on the road, since all my training is cross country. So, before Boston, I worked up to 2 hour cross country runs.
I did running on the roads around where I live which has a lot of good hills! I trained about 25 miles a week, and never did any long runs other than my 2 hour LSD runs. At Boston, I decided to fast walk about 15 seconds.
End result, a 3:25 at Boston, PB for the marathon distance, and qualified for Boston again.
I am a total believer of galloways method of unloading the legs at each mile. How long this should be was a multi try effort for each person to maximize a race effort.
I also stongly believe that using the powercranks continues to be a huge help to my running!!!
Best of luck.
Dave
I’m not going to get into the debate about whether walk breaks are good or bad, but if you do take walk breaks please be cognizant of your surroundings. There is nothing more agrivating than when you are running in a marathon and running a steady pace and then a person (or small group of people) suddenly just stop cold and start walking. Also these types will often be doing this in a group so when there are 4 or 5 of them shoulder to shoulder it causes immediate gridlock.
As Galloway states, depending on your goals and abilities, this ratio changes. What I do see is by just talking these breaks, it really unloads the legs for me and allows me to do much better.
The first time I ran a marathon, I did the fast walking each of the first 18 miles for about 30 seconds. I did a 3:40 at CIM. The next time I ran CIM, I did not use this method, since I heard so many say it does not help, and I limped in for a 4 hour race. I then on my 3rd try went back to the galloway method with 25 seconds breaks, and did like a 3:29 and qualified for Boston.
Now, I have learned other things. The biggest was I needed to do a better job getting my legs ready to run on the road, since all my training is cross country. So, before Boston, I worked up to 2 hour cross country runs.
I did running on the roads around where I live which has a lot of good hills! I trained about 25 miles a week, and never did any long runs other than my 2 hour LSD runs. At Boston, I decided to fast walk about 15 seconds.
End result, a 3:25 at Boston, PB for the marathon distance, and qualified for Boston again.
I am a total believer of galloways method of unloading the legs at each mile. How long this should be was a multi try effort for each person to maximize a race effort.
I also stongly believe that using the powercranks continues to be a huge help to my running!!!
Best of luck.
Dave
Great point. I have always done this on the outside to make sure I did not impact others. Doing at the mile markers where you might have aid stations helps one keep out of the way of others also.
Dave
Appears my reply disappeared.
Thanks for later reply.
I plan to do a marathon in 2009.
Then a IM in 2010.
Have done several marathons but not in last 10 years and none at the level of fitness I should of done.
So will try doing training differently.
unless youre really new to running, i wouldnt recommend this strategy. its more of a survival method rather than racing
Yea, you are right, I really am a wuss using this method and getting a BQ time on the Boston course. I will remember this is the future, anyone who uses the Galloway method is not racing. Thanks for setting me straight.
Dave
“I will remember this is the future, anyone who uses the Galloway method is not racing to their potential.”
Dave,
I fixed your quote for you. You always hold up your BQ time as if it was some major feat…what place did you get in your AG at Boston?
Really do not want to say my wussy place but here is the data. 7:51 pace. 426/5521 for 7.7%. Darn, I left too much potential at the race. But compared to all the folks who I saw walking, I will live with a PB on the course for the distance. Not many can say this.
Potential, potential. I see so many older folks like me who cannot even run anymore, let alone race. What is potential? A one time flash in the pants, or longevity? I know which one I say shows potential. But, we all know my opinions flat out wrong. Just ask some moderators.
Dav
unless youre really knew to running, i wouldnt recommend this strategy. its more of a survival method rather than racing
You can use this, so you don’t have to walk through those pesky drink stations
its a lousy method at best.
its not wussying out unless you can actually do better. i think youre just wussing out.
i ran the whole thing the first time. 2:54.56 thank you very much.
how about just doing 5k and 10k races until you get good at running instead of doing a race that you cant complete without walking?
nah, a marathon has much more prestige, even if you didnt train for the distance.
I never said I am not a wuss in any sport I do. Great job! How old are you by the way? My goal for exercise is longevity, not races, speed or anything else.
Dave