It’s time for some more words of wisdom from Jeff Galloway! As a part of his blogger program, I receive tips that I then share with you. I found this set of tips particularly interesting. I use the run/walk/run for marathons and have thought about trying it out for a half marathon. I am never quite sure which interval to use, but today’s tips cleared things up for me and make a lot of sense. Going to try this out on my next run!
The 30 second Walk Break
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 sec.
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 Slow-down
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.
QOTD: Have you ever tried the run/walk/run strategy?
Love Jeff Galloway! I have completed four half marathons following the run 3/walk 1 method. It has completely changed how I feel during and after the race. But after reading this, I may try the 30 second walk break for some training runs and see how I feel. Thanks for the advice!
Very interesting! I’m using the run/walk/run plan for my marathon in October, and also in my long runs. I’ll have to try switching it up in the later parts of my training runs!
I’ve never tried this but I have friends that swear by it. Keep us updated on how it goes.
I swear by Galloway’s methods! Seeing his plans and his own finish times is what made me believe that I could also do long runs. On tough days it just makes it a little easier to think I’m only running for 2 min at a time instead of thinking how I have a whole 5 miles to run. I’ve used it for 2 half marathons and recovery was a breeze.
I always do 1 minute walk breaks in my training. I’ve found that helps me from getting burnt out before the actual big race.
Great post! I just wrote about walk breaks yesterday and how they definitely make a difference in my long/fast runs! I don’t really do set time intervals, just 30 seconds after each mile as a quick reset, and I swear they’re making me faster!
I starting using Galloway method after having Harrison. I’ve completed two half marathons using 3:1 intervals.
My plan for NYC is to run the first half and then 3:1 the rest. I may adapt the 30 second rule into my training. Sounds very smart -like most of Jeff’s methods.
I’ve used a 1/:30 for the Berry half in March and as I start training for the 4 Bridges half in October, I think I’m going to try a :30/:30 to help improve my pace during the hot Georgia summer months.