Jeff Galloway: The 30 Second Walk Break

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!

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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?

Jeff Galloway: Tips for Injury

Hi friends! I fly out to LA today for the LA marathon! I can’t wait to make new friends, see old friends, and hang out with the ASICS crew. While I am flying across the country, be sure to check out these tips on injury and prevention from Jeff Galloway. I will be using his run walk run method for Sunday’s race!

Jeff Galloway injury tips:

Most injuries experienced by my runners are due to 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3)lengthening stride and 4) stretching.

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)


  • Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
  • While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
  • It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
  • A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.

As long as you stay below the threshold of irritation you can often continue to run while the injury heals.


The last line about continuing to run while an injury heals is what helped me finish training for the LA marathon, as I was recovering from tendonitis. I’m still doing physical therapy exercises though!


QOTD: Do you find these tips helpful? Have you run through an injury?

Jeff Galloway Running Tips

Hello everyone! I was selected as a Jeff Galloway blogger and can’t wait to share some of his tips with you. I have had the opportunity to meet Jeff many times over the past few years and he is just the sweetest kindest man and I am thrilled to get to share some of his tips with you all.

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I am running the LA marathon next month and am slightly undertrained, so I will be using the run/walk/run method to make it through. I have found that my finish times are VERY similar from running straight through or using the run/walk/run method. I tend to run faster during the run portion when I know I will be getting a walk break!

See below for more tips:

-A well-paced run enhances vitality for the rest of the day. Start each run at least 30 seconds a mile slower than you will run at the end.

-If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

-Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

-Research shows that as runners get faster, their stride length shortens. A quicker cadence is the mechanical key to faster running.

-The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

-You can’t run a long run too slowly or take too many walk breaks. You’ll get the same endurance based upon the distance covered.

Thanks for the tips Jeff! I will be sharing more with you all soon!


Be sure to use hashtags #jeffgalloway #jeffgalloawy131 #runwalkrun #runinjuryfree to see more tips and info about Jeff!

QOTD: Do you ever run/walk/run?