Marathon Questions: Galloway run/walk

I was at a recent seminar where a question came from the audience about Jeff Galloway's RUN-WALK method. The session was on marathon training, but the facilitator had not read the books and was not familiar with Jeff's methods.

I also heard a veteran runner during a half-marathon tell a young new runner: "never walk during a race, if you have to run slowly, but never walk. It throws off your rhythm and makes your legs hurt worse." Well, I saw the veteran runner again near the finish, but did not see the younger runner and I wonder if that runner finished.

Jeff's main book is ranked 26,639 on Amazon and in its second edition. He also has other books. Jeff is an Olympic qualifier and has run over 116 marathons. He has trained over 150,000 runners. He is a frequent contributor to "Runner's World." His website bio is here.


OK, so what's up with RUN-WALK? While, the best way to began to understand it is go here and read what Jeff says. Then, buy the book!

Let me explain it for you:

1) Walk breaks help break the race down into shorter segments. At the end of two miles, I don't have 24.2 to go, I have one mile until next walk break. . .

2) Walk breaks HELP your leg muscles. As you run and become fatigued, your stride shortens. Walk breaks use the muscles differently! By walking with a long, purposeful stride, I actually stretch the muscles back out and can run farther.

3) Walk breaks help with cardiovascular recovery.

How do I use walk breaks:

1) I follow Hal Higdon's advice and walk through aid stations. Lets me stretch my legs, get my heart rate down, and drink without spilling most on my shirt/shoes.

2) I use walk breaks when increasing mileage. I have inserted walk breaks into my long runs EVERY time I have jumped mileage above 12 miles. Once my body can handle the distance, I reduce or cut the walk breaks.

3) I used it to get from the couch to running when I first started out.

There are a lot of proponent's of the WALK-RUN method. As I hinted, Hal Higdon uses for aid stations during long races. John Bingham uses for everything. But what really matters is how it works for you. Does it make you run farther and faster? Then do it and stop worrying what other people say. . . ;)