It’s been a long time since I’ve written about my training method- Run-Walk-Run so I thought it was time to blog about it again.
Run-Walk-Run is a method conceived by Jeff Galloway that helps you run longer distances and run them faster. It greatly reduces the risk of injury, allows for faster recovery and also gives the runner shorter milestones to focus on. When using this method the runner runs for a set amount of time (say 4 minutes) and then walks for a set amount of time (say 1 minute). The exact intervals are not set in stoned, but should be adjusted based on you training pace and what works for you on any given day. If you are running 4 minutes and then walking 1 as your run-walk ratio then you merely repeat this pattern over and over until you finish your run.
You may be asking, “How the heck do walk breaks make you faster.” The answer is that the walk breaks allow you to not slow down in the last few miles of a race such as a marathon. Run-walkers will often be able to speed up towards the end of the race while others are slowing down.
Now, I’m not the faster marathoner in the pack, but I have finished two marathons now and trained injury free for both of them. My recovery time is also getting better and better as I run-walk for a longer period of time. I’d say that in my last marathon the day after I was quite stiff, but the second and third recovery days were really pretty darn good. I could walk like a normal person and stairs weren’t an issue.
If you’re interested in this method then check out Jeff Galloway’s website or perhaps read one of his many running books. I read his book, Training Programs, before my first marathon and used his training program in it. I have now used it twice and was able to shave over 21 minutes off my marathon time.
If you have used the run-walk-run method let me know in the comments section how it worked for you.