Love this video!!! Ive always thought i was a bad runner because i am still run/walk/running... ive held the bar so high that to be a runner you have to be able to run the whole distance dispite of terrain and distance
I used to think that way, but I always use this method, I just adjust amount of time running/walking, I just try to keep running time longer and walk time shorter.....keeps me loving the running 🙂
At 40 years old I did my first hundred mile run. I used the run, walk, crawl, puke, cry, method. I retired from running that day... 5 days later I signed up for another one.
I have to say, that I end up fartleking or sprint walking my 5K's and then I end up PRing and placing in my age group. My goal is to run the entire time and pace myself, but I just get too amped and run too fast.
Been using this method for years at the marathon distance. I use a longer run interval than most, hitting aid stations (about 2 miles) and walking 45 seconds... At age 50, I ran my 100th marathon in 2:55... Finished last three miles at 6:30 pace... Couldn't have done it without run/walk. It works great!
6 years, 12 halves, 2 fulls, and numerous 5ks and 10ks. I have been a runner for over 25 years but couldn't conquer the longer distances until I became a Galloway girl.
I am 64 and have been a runner since 1986. This method has kept me running for the last 6-7 years as my endurance has diminished. The important thing to remember is to do your walks at a fast pace, and adjust your intervals as needed according to heat, distance, etc.
At my highest weight ever, RWR was the only way I was able to run. Over the last two months, it's helped me truly build up endurance and even as I lose weight, it is still the way I prefer to run 🥰🥰
I first tried RWR during one of my recovery weeks. To my surprise, it didn't slow me down at all. I ended up feeling better and running faster during the running segments, so it all balanced out. Plus it greatly sped up my recovery time. I liked it so much that I still use it with a lot of my runs. RWR is great for heart rate based training. Rather than shuffling around on the low zone runs, you can just run at a comfortable pace and set an interval that allows you to stay in the appropriate zone. Thanks for the great video!
I coach middle school XC and our beginning runners run-walk to increase distance and our experienced runners run-walk longer runs to help slow them down and stay healthy. It helps. An injured runner does not help the team score and our runners are young. We still had three boys sub 12 minutes for two miles. Plus running games with lots of sprinting.
After over two years of false starts trying to get back into running after a knee injury, I used the run-walk plan to ease back into running. Between the run-walk intervals and 10% method, I went from a 2/1 run/walk of 15min to 13/2 of 30min over the course of 18 weeks. After around week 26, I finally felt comfortable not walking anymore. I didn't have any re-injuries and I could start working on true training plans. In week 12, I ran a 1-Mile time trail of 8:32. I just passed week 52, and ran the same 1-mile time trial in 7:00.
i trained using the RWR technique and when race day came i jogged the whole thing and PR'd by 10 mins, i wasnt buring up the road but went from 2:10 to 1:59:30 in a half
I have been an off again on again runner my entire life. Sometimes going several years without running at all when life became too busy to devote time to running. I’ve always instinctively used this method to ease myself back into a running lifestyle. Always worked and allowed me to build my running pace back up without injury .
I'm just getting back into running after gaining 30 unwanted lbs. I run,walk,run. I figure it's better than just walking because I'm pushing my body harder.
Sarah Smile yeah well done just keep going out for run, walk, runs see if you can increase your running time a little each time. Some days it might be hard to increase it but it’s amazing if you can just get out every week or so
Thank you. Great stuff especially at the end. Just started running two months ago after so many years off and I am having fun again. Love using the run walk run. At 59 this method has helped reset physically during a run and avoid injury. Before using this method, a month into my routine running, I injured my left knee. I took a couple weeks off. This gave me time to revaluate and research. I found this method and also started strength training. I also invested on good running shoes. So far so good and I can't stop now.
I trained pretty hard through my 30s but toward the end of my 30s and into my 40s my knees began to deteriorate. I have meniscus tears and arthritis that was debilitating. I read Galloway's books and implemented this method and am again a happy runner. I don't use it for 5k and 10k racing but use it for all of my easy runs and anything longer than a 10k. I want to run into my 70s and this method will make it possible. So it works for me!
I learned distance running in my mid 40s using the Galloway run walk method. I went on to run 7 half’s and one full mthon. I think you are right about the reset of my form but never thought of it that way until now. Excellent observation. I am watching your videos because I wanna try running again. I’m 55 now and overweight but will do it again thanks in part to the run walk method. In my training last time I would run a mile walk a minute to get my heart rate down below 129 BPM. In my full mthon training I would run 2 walk 1. It was a good plan so I’ll give it another try. All these videos were not available 20 years ago so thank you.
I got hurt back in October last year and it took me eight months to almost heal completely. I will definitely use this method since I’m ready to go out there and start my training again! Thank you so much for making this video, I’m pretty sure a lot of people will hit the pavement thanks to you guys. 🙂
I used this method for both my Ironman races and both 70.3 races. I run 4:30 and walk :30. I set my garmin to beep on those intervals and its easy to track because everything starts on a 5 or 0 on the garmin because my interval is 5 mins. I always beat the cut off times and I am large Ironman athlete and 48 Y/O
Learning to run and preparing for a half marathon this was great to hear. Reminding me I don't have to run 100% of the time to be considered successful!!
I pretty much did this when I started running. I didn't space it with regular intervals, but still it was perfect for beginner. You can cover longer distances faster than walking, but it's not too hard. I still do it on bad days, when for some reason long run just feels too hard. Also it is very good for running in the heat (like now when it's 32c/90f degrees outside without clouds): I run sunny bits and walk shady bits. I helps to keep body from overheating. And another tip for run in the sun: a straw hat. It's very light, it covers even part of shoulders and if it has air holes in it, the dome part will have a slight draft. Faster you run, bigger the draft as the brim scoops air into the "dome". A chin strap is usually necessary, but that is easy to make if the doesn't come with it.
I watched this video a few months ago after not being able to run more than 1km and thinking I was failing if I didn't run the whole way. Started using this method and quickly managed 5km (for the first time ever) fairly easily. Since then I've managed to do a 12km circuit run (using run/walk/run) that is by far my biggest run ever :)
I was feeling so much pain in my legs when I started running. It was really holding me back. Then I found out about the Galloway method!! I’ve been able to up my mileage and my legs don’t feel trashed for days afterward.
I began running with that method a few years ago, then I developed enough endurance to run a half marathon without walking breaks. It is a really good method.
Run walk run is excellent way to cover a marathon. I have been using this technique since 1997. It worked well for me. But it is to be used in a very strict way. That is when you run you only run and you got to adhere to the walk. I used 2min run and 1 minute walk system for all my marathons. Also I use the boxing app or timings and use the rounds for the run and the bell for the walk. But please experiment and see what works for you. Good luck.
I'm currently using the run-walk method as I'm converting from heel-striking to midfoot striking. My calf-muscles are pretty weak so I'm using run-walk until I feel my calf muscles can take running all the way. I'm also making my comeback after a long break from running so I'm building up my fitness as well. What motivates me the most is racing so I'm planning to build up my distance to 10k before I drop the walking, just as extra motivation. So, I'm all for it, but, my goal is to get to a level of fitness where I won't need the walking anymore.
@@polduran Unfortunately not. I think my muscles, especially my ATs and calf muscles are too weak. I got injured multiple times so I quit. I have decided my best course of action is to first do strength training to strengthen my legs before I start running again. Working on it 💪🏽
I recently got back into running about 8 months ago. My training initially consisted of just running as fast as I could and only walking when I absolutely had to. When I tried to increase milage too quickly I had issues with runner´s knee and not recovering enough after longer runs. About two months ago I started walking a lot more frequently in all my runs and running at a much easier, conversational pace. The difference is night and day. My weekly milage has increased by about 30% already and I plan on increasing it even further. I haven´t felt my knee at all since I started this so my training is much more consistent and I don´t have to miss days to recover. I should actually be walking more than I am right now which is once every 3km or so. It´s an ongoing fight with my ego who still holds on to the belief that walking is for wimps!
@Trinitrophenylnitramine Backward running uses more energy - I usually do it when trying to recover from injury and have done it a few times in marathons but am not sure how effective it is - I gather there are some backwards races in the UK
I’ve used this method well, not during races (something inside me says NO on race day) but it’s really effective to get those longer runs (usually Sundays) in when you’re not worried about pace, just building the stamina & distance
I do 1/1, I’m minutes faster because of it. I’ve also become adjusted to longer miles like half Marathons are too easy! At my last half Marathon I came in the same time a couple doing 4/2. It’s all about training and who you are
Jeff Galloway also has his runners do a long run of 26 miles (or some of his plans even go to 29 miles) in marathon training. For most people, trying to do a 26 mile (or 29 mile) long run without it requiring weeks of recovery, inserting walk breaks is the best prescription for success.
Good point however most marathon plans don't have a runner hit 26 miles and for sure not 29 miles. 20 or even 18 may be your max run during the training cycle.
I am 62, running races since 2010, and ran 27 miles over 6 hours as my final training run before taking part in a 47 K run in the Austrian alps - I didn't weeks of recovery - my normal longest marathon training run is approx 20 miles but the demanding nature of 47 KM race included climbs of 4,000 metres and much was over 2,000 metres so I felt I needed a more challenging final LSR. a 20/26 mile training run just doesnt need weeks of recovery
@@jimoconnor8597 My mileage is lower than yours generally as for various reasons I tend to suffer from recurring injury so under 40 pw would be standard for me; would like to do but your mileage but it is a case of working around injury and keeping running -
I've been plagued by stress fractures for a year and a half (even with physical therapy)...the run-walk method is how I do ALL of my long runs. I try to make my 2-3 weekday runs strictly running...but my endurance is so much better with run/walk. I recently did the Baltimore running festival relay. Others who were running with me were amazed because they'd be running ahead of me one minute, then I'd be caught up with or passing them. A few people agreed it seemed like a good way to do it and were going to try themselves
Great video, I met Mr Galloway in Montana where I ran a 2:14 ish 1/2 marathon. I started using Run walk Run training for a Full. My next 1/2 marathon I used the method and ran 1:57. It’s a game changer
This is fricking amazing. I have tried this method twice in the last week on a few tracks I know well. I like trailrunning, and usually am running on a low average pace of about 8:00/km. First tried it on a run of 10km with 200m elevation. Was about five minutes faster than usual! A few days later tried again on a run of 20km with 600 elevation. Time on the low side of my usual range, and I was much less exhausted than usual! Can't believe this is actually working.
If you dig, you will find data on the 'walk-run' benefits on conditioning back in, (the 1960's), Dr. Cooper's data for the USAF. Glad to hear of a resurgence of the idea.
I did this today with my 10 year old, we ran 3 miles and since he is starting we ran 8 mins walk 1 min from beginning to end and he was able to do the 3 miles so yes it works if you are a beginner
I know I am definitely using this method during my ultra in September..., gave it test run during my last long trail race (non-ultra).. I actually felt decent, the next day..
When I have not trained really well and I join a 21K, I do my run/walk at the 15K mark. I walk for about 30secs after every 1K. It brings me to the Finish line.
I am training for my first half (still months out) and this method has been huge for me! I mentally haven't been able to run 30 minutes straight, but I can run for an hour by running 10 minutes on, 1 minute off.
Im the 73 year old USATF age group winner at this years Adirondack 5k in Lake George NY and I used the strategic walk method. However, I recommend it for racing only if its planned ahead based on practice runs of the course. In my case,I decided in advance to walk the top half of the only hill in the race at around 1 mile, a 30 degree + incline for about 500 feet. I also planned in an optional 30 second strategic walk around mile 2. In both cases the goal was to lower my heart rate. Great methood for older runners.
i absolutely do this in the Texas heat or on my 100 miles events. Only when i get super tired i have to run or i keep falling asleep if i walk. The main reason i did a 100 mile run was to experience feelings that make an ironman event seem easy. i had thought i was weak by having such a bad run for me on my first ironman but it turned out i had fractured my pelvis in 3 places a month earlier.
Actually, this method is older than you think: My Dad was in the US Army during the Second World War, and he told me that they used something VERY similar to this in basic training for forced marches: they'd run for 15 minutes and rest (often a walk) for 5 minutes. On the other hand they were doing this with a 30-40 pound field pack, too.......
Every beginner starts run/walk method. Now after years of running and racing I have went back to that. It's more enjoyable and I do more distance that way.
I know people who use this technique successfully. I have tried and failed it seems my body don't like it as soon as I stop I feel good but its like my muscles tighten up when I try to restart I can't get into any smooth rhythm and I get achy.
This is the best way to increase your distance or speed. I'm not that into intervals, but if I go all out for 2-3 miles, I definitely need some walk / cool off period after. Then I usually keep going at an easy pace for my long run.
I have condition called ehlers-danlos and shouldn’t really run anyway, but I’ve used run/walk/run to run 3 half marathons so far and I don’t suffer any of the injuries that my running friends do.
I am 42…been running for 6 years now. Only and forever will always be a run-walk-run runner! I am training for my first full this year and plan on (as of now), 1 minute run, 2 minute walk! I may change that up…but my half pace is 1:1…
I ran two marathons running only, and I thought those wimps walking aren’t Real Runners! After the second marathon ( Chicago) I developed herniated discs ( L5,S1). I couldn’t run more then one mile without excruciating pain! So I tried the run walk method. The pain was TOTALLY gone!! Long story shorter, I’ve run 10 more marathons , half , 10k even 5k races and Still use the run walk! Plus my times improved dramatically!
This system is great for your longer runs while training. In a double digit run, i use it for the first 5-7 miles. Hey, if you gonna walk in a run, better run at the beginning. I love those negative splits!!! Thanks for this info!
I recently did a marathon with 2400m elevation gain, up an alpine pass. When my heart rate dropped below 160bpm then I ran, when it peaked over 175bpm I walked again.
I kind of do that myself. Once I see around 170 to 175 HR or so for a min I start walking until HR drops under 140....then run again at a slightly slower pace.
I agree about the mechanic reset from walking or the freshen up at aid stations. When I'm running, i want to keep my heart rate high so i think that minute of walking (or whatever) is a bad idea. I can keep my bp at 180 and above for several miles. I slow my pace and adjust my gait to use different muscles to carry my momentum when i start feeling fatigued and my posture starts to be affected. I've only done 5 and 10k runs but I've been an avid runner my entire life. I'm almost 40 and this is my 2 cents. All things considered, you do you.
I used this 2times at the Bataan Memorial Death March with BDU and combat boots. It was very helpful to keep going at a faster pace compared to just walking or just running.
I am not sure what it is about walking in the middle of a run but it makes my feet soften and become raw if I start running again after walking. I find it much easier to just run slower or even "jog" at a walking speed rather than actually walking. Keeping my feet activated really helps
Yes increase run pace a bit, but you will also gain a lot of pace in the final quarter of a marathon, allowing you to knock up to 20 minutes off your PB: the walk breaks you took from the start are like money in the bank. I have used Jeff Galloway method in 3 marathons, and in every one my last quarter was my fastest quarter, I never hit the dreaded wall and I finished with energy to spare. Very satisfying to be speeding up when everyone else is slowing down. The other benefit is super fast recovery, able to go cycling or hill walking for miles the next day, and running normally within a week. If you are interested it is well worth investing in one of Jeff’s books to work out your optimum training regime and race plan
This method finally gave me the confidence and ability to do my first half marathon last week. I like it because it helps me to enjoy my distance runs more, and I believe that it helps to reduce the possibility for injury.
@@BMXsXeCRX I ran without the RWR for about 3 years and could only go about 40 minutes. When I switched to the RWR I was able to increase to 2+ hours (like for the half marathon). I like the 90 second run, 30 second walk split.
I've been using the RWR method for over 10 years now. It has extended my racing life! The only downside I noticed is that my running times have fallen along with my strength and endurance. I guess because I'm using it more and more now. Back in the day I used to only do it on my long runs. I ran non-stop on my weekday runs. I think a mix of both is the best option. I'm still experimenting though.
I use the 75/30 intervals and pace around a 9:30 during my run intervals and a 14:30 for the walk part... I hv come in with a 10:30 to 10:45 mile pace with this run walk run interval.. I hv no choice but to use it... I hv hip bursitis plus a couple labral tears in my left hip
@@amblincork the running part is faster than it would have otherwise been, and pace is maintained to the end. It does seem counter-intuitive at face value, but I can see how it would work
That is what I am doing in my 100 miler ultra coming up. Different intervals though. Probably something like jog 3 mins and walk 3 minutes. Jogging the whole time did not work for me for VERY long distance.
It works fine at shorter distances as well, since you adjust you run/walk time according to your pace abilities. I have set my PR for both 5/10k races using RWR.
Hey Nate -- Thank you for this! I'm curious about how to COACH the RWR method. I have a lot of client runners who use this method, but when they start reaching past that beginner/intermediate level and start gaining experience, they ask "how do I get faster?" My traditional methods (especially at longer distances) would include tempo runs, mile repeats, intervals, etc. However, with the RWR method currently being taught as very short -- many runners doing 90"/30" or shorter -- I can only guess. I've been having them increase the run interval, keeping the walk interval where it is, but I don't know if this is the right approach. Thoughts? Thanks again!
In Jeff's program, there are Race Rehearsal days which are tempo runs. There are speed days where you do repeats, but the length of the repeats are going to depend on the distance of your goal race. There is a way on his webpage to calculate what intervals they would do for certain speeds.
I remember as a teenager having a paper round and being late for school. I was effectively doing this between pushing papers through the letter box. I surprised myself when I shot in the lead on the 1500 at school with relative ease. I was never known for being fast or fit before then and the following year I was chooen to run it but hadn't had a paper round for 6 months and well it didn't go well 😭 last. 20 years on I'm starting off overweight and using this method as I don't wanna get injured. Its going well so far
I think I depended on this formula too much that it hampered my output. I'm now working on decreasing my walk time and increasing my run time to 5 minute run 30 sec walk as opposed to 90 seconds run 30 sec walk
The nice thing is that you can be as flexible as you want to be with it, and personalize it to maximize enjoyability and effectiveness. Personally, I would set my watch to sound an alarm every minute, I would run while counting my strides, once I hit my number I would walk for the remainder of the minute. This gave me the freedom to adjust on the fly based on how I was feeling. I'm sure this wouldn't work for everyone, but it was perfect for me.
hi there, just to let you know and thank you million for helping me to discover the root cause for the calf strain i had lately... During the last month, each time i tried a certain exercise, my calf snapped. It was very weird as i run for the past 10 years, i used to do 10 k with no issues and i never experienced such calf issues. I tried to see what i do different lately. Searching youtube a ran into a previous topic of yours, on calf strain - you mentioned deceleration as one of the causes of calf strain. So it hit me. The exercise i did each time when the calf issue happened was magic mile, by coach jeff, on garmin coach. And it was a particular move, acceleration - glider, transition from walk to run to walk, in 30 seconds. This was the move that made me injure my calf, 3 times. Until you helped me figure out the cause. I gave up this move and replaced it with HIIT 30 secs run / 30 secs low pace - no issues. 7 k with no problem. This is just to let all know, be careful when transitioning fast from walk to run in a very small amount of time, you may experience such issues, like calf strain. And million thanks to you for the hint !
It is surprising to me so many people have the Ohh Rah judgement. Walking is not weak or a bad thing, just read the comments. It allows people be able to keep running. I would never thought I'd do it but as I got older and am recovering from ailments it helps a lot by letting me get out there and do it. I even use walking as my cross training adding up to 8 more miles a week.
![[LIVE] : ONE ลุมพินี 83 วันนี้!! คู่เอก "พันฤทธิ์ vs ซุปเปอร์บอล วันของโอม MBK"](http://i.ytimg.com/vi/1b4pkKHa_Fk/mqdefault.jpg)
Love this video!!! Ive always thought i was a bad runner because i am still run/walk/running... ive held the bar so high that to be a runner you have to be able to run the whole distance dispite of terrain and distance
I used to think that way, but I always use this method, I just adjust amount of time running/walking, I just try to keep running time longer and walk time shorter.....keeps me loving the running 🙂
Me too.
Mad that I needed a TH-cam comment for validation, but after just doing 6.7km where I had to walk three times, I felt like a failure. How ridiculous
@@loriem1031 11
@@Tippy2forU ?
At 40 years old I did my first hundred mile run. I used the run, walk, crawl, puke, cry, method. I retired from running that day... 5 days later I signed up for another one.
🤣🤣🤣
🤣🤣🤣
❤️❤️❤️😂
Puke, cry 🤣🤣🤣😂😂😂😂😂👏👏💪💪
😂 best comment here
I find the Walk Walk Walk method works best for me
Madison T n
@Madison Grace haaa 😂😂
This made me laugh aloud
😂😂😂
😂😂😂😂
Saw a group of older ladies using it at the Tucson 13.1. When I crossed the line, they were already drinking beer.
I have to say, that I end up fartleking or sprint walking my 5K's and then I end up PRing and placing in my age group. My goal is to run the entire time and pace myself, but I just get too amped and run too fast.
Frederick Conner 😀😎 similar to my experience in Vienna City Marathon
LOL
Did you get their numbers ?
Plus Bonus ha! I’ll get it this year at the Turkey Trot. Need a wing man. You in??
Been using this method for years at the marathon distance. I use a longer run interval than most, hitting aid stations (about 2 miles) and walking 45 seconds... At age 50, I ran my 100th marathon in 2:55... Finished last three miles at 6:30 pace... Couldn't have done it without run/walk. It works great!
That is really awesome. I'm 50 too and rethinking my running.
Hi, I recently started to look into this running strategy...could you share your strategy for the marathon? Thanks!
Ive been doing it on tbe treadmill for my cardio twice a week, ive lost weight and gain muscle, 1 min run 30 sec walk for 30 mins.
Works for me.
6 years, 12 halves, 2 fulls, and numerous 5ks and 10ks. I have been a runner for over 25 years but couldn't conquer the longer distances until I became a Galloway girl.
Travelin' Quaker what's the best book to explain this method
As a beginner runner It's how I have been able to run longer distances. I just completed 11 miles with some of my fastest splits using this method.
I am 64 and have been a runner since 1986. This method has kept me running for the last 6-7 years as my endurance has diminished. The important thing to remember is to do your walks at a fast pace, and adjust your intervals as needed according to heat, distance, etc.
At my highest weight ever, RWR was the only way I was able to run. Over the last two months, it's helped me truly build up endurance and even as I lose weight, it is still the way I prefer to run 🥰🥰
Knocked 8 minutes off my half marathon PB using this. I am injury free doing it
I first tried RWR during one of my recovery weeks. To my surprise, it didn't slow me down at all. I ended up feeling better and running faster during the running segments, so it all balanced out. Plus it greatly sped up my recovery time. I liked it so much that I still use it with a lot of my runs.
RWR is great for heart rate based training. Rather than shuffling around on the low zone runs, you can just run at a comfortable pace and set an interval that allows you to stay in the appropriate zone. Thanks for the great video!
The Dead Lift example is great! I HATE to stop during a run, but sometimes, it's inevitable! Thanks again. Love your channel so much!!
I coach middle school XC and our beginning runners run-walk to increase distance and our experienced runners run-walk longer runs to help slow them down and stay healthy. It helps. An injured runner does not help the team score and our runners are young. We still had three boys sub 12 minutes for two miles. Plus running games with lots of sprinting.
I loved running games when I did high school XC. It helped keep it fun, preventing burn out and building camaraderie.
I do 5min run\1min walk on ultras and marathons. Save my calves and kept my thighs from tightening up.
After over two years of false starts trying to get back into running after a knee injury, I used the run-walk plan to ease back into running. Between the run-walk intervals and 10% method, I went from a 2/1 run/walk of 15min to 13/2 of 30min over the course of 18 weeks. After around week 26, I finally felt comfortable not walking anymore. I didn't have any re-injuries and I could start working on true training plans. In week 12, I ran a 1-Mile time trail of 8:32. I just passed week 52, and ran the same 1-mile time trial in 7:00.
Wow! You were diligent and smart about your training, and now you're seeing huge payoffs!
i trained using the RWR technique and when race day came i jogged the whole thing and PR'd by 10 mins, i wasnt buring up the road but went from 2:10 to 1:59:30 in a half
Wow- that's a big PR! 👏
I have been an off again on again runner my entire life. Sometimes going several years without running at all when life became too busy to devote time to running. I’ve always instinctively used this method to ease myself back into a running lifestyle. Always worked and allowed me to build my running pace back up without injury .
I'm just getting back into running after gaining 30 unwanted lbs. I run,walk,run. I figure it's better than just walking because I'm pushing my body harder.
Sarah Smile yeah well done just keep going out for run, walk, runs see if you can increase your running time a little each time. Some days it might be hard to increase it but it’s amazing if you can just get out every week or so
Thank you. Great stuff especially at the end. Just started running two months ago after so many years off and I am having fun again. Love using the run walk run. At 59 this method has helped reset physically during a run and avoid injury. Before using this method, a month into my routine running, I injured my left knee. I took a couple weeks off. This gave me time to revaluate and research. I found this method and also started strength training. I also invested on good running shoes. So far so good and I can't stop now.
I just started running and do this to build up tolerance
Great!
I'm a brand new runner after 20 years off. Doing a military regime to build myself up using run walk method. I'm really enjoying it!
I trained pretty hard through my 30s but toward the end of my 30s and into my 40s my knees began to deteriorate. I have meniscus tears and arthritis that was debilitating. I read Galloway's books and implemented this method and am again a happy runner. I don't use it for 5k and 10k racing but use it for all of my easy runs and anything longer than a 10k. I want to run into my 70s and this method will make it possible. So it works for me!
I did a 100 miler in sub 24 using run/walk. No way I could run the whole 100
I learned distance running in my mid 40s using the Galloway run walk method. I went on to run 7 half’s and one full mthon. I think you are right about the reset of my form but never thought of it that way until now. Excellent observation. I am watching your videos because I wanna try running again. I’m 55 now and overweight but will do it again thanks in part to the run walk method. In my training last time I would run a mile walk a minute to get my heart rate down below 129 BPM. In my full mthon training I would run 2 walk 1. It was a good plan so I’ll give it another try. All these videos were not available 20 years ago so thank you.
I got hurt back in October last year and it took me eight months to almost heal completely. I will definitely use this method since I’m ready to go out there and start my training again! Thank you so much for making this video, I’m pretty sure a lot of people will hit the pavement thanks to you guys. 🙂
Thank you, Gabriela! I hope your transition back into running goes smoothly!
I used this method for both my Ironman races and both 70.3 races. I run 4:30 and walk :30. I set my garmin to beep on those intervals and its easy to track because everything starts on a 5 or 0 on the garmin because my interval is 5 mins. I always beat the cut off times and I am large Ironman athlete and 48 Y/O
Learning to run and preparing for a half marathon this was great to hear. Reminding me I don't have to run 100% of the time to be considered successful!!
I have not had any injuries since starting run-walk- run.
I pretty much did this when I started running. I didn't space it with regular intervals, but still it was perfect for beginner. You can cover longer distances faster than walking, but it's not too hard.
I still do it on bad days, when for some reason long run just feels too hard. Also it is very good for running in the heat (like now when it's 32c/90f degrees outside without clouds): I run sunny bits and walk shady bits. I helps to keep body from overheating.
And another tip for run in the sun: a straw hat. It's very light, it covers even part of shoulders and if it has air holes in it, the dome part will have a slight draft. Faster you run, bigger the draft as the brim scoops air into the "dome". A chin strap is usually necessary, but that is easy to make if the doesn't come with it.
I watched this video a few months ago after not being able to run more than 1km and thinking I was failing if I didn't run the whole way.
Started using this method and quickly managed 5km (for the first time ever) fairly easily.
Since then I've managed to do a 12km circuit run (using run/walk/run) that is by far my biggest run ever :)
I was feeling so much pain in my legs when I started running. It was really holding me back. Then I found out about the Galloway method!! I’ve been able to up my mileage and my legs don’t feel trashed for days afterward.
I began running with that method a few years ago, then I developed enough endurance to run a half marathon without walking breaks. It is a really good method.
That's awesome, Eva! Huge progress
Run walk run is excellent way to cover a marathon. I have been using this technique since 1997. It worked well for me. But it is to be used in a very strict way. That is when you run you only run and you got to adhere to the walk. I used 2min run and 1 minute walk system for all my marathons. Also I use the boxing app or timings and use the rounds for the run and the bell for the walk. But please experiment and see what works for you. Good luck.
Going to try this for my marathon. Thanks for the tips!
I'm currently using the run-walk method as I'm converting from heel-striking to midfoot striking. My calf-muscles are pretty weak so I'm using run-walk until I feel my calf muscles can take running all the way. I'm also making my comeback after a long break from running so I'm building up my fitness as well. What motivates me the most is racing so I'm planning to build up my distance to 10k before I drop the walking, just as extra motivation. So, I'm all for it, but, my goal is to get to a level of fitness where I won't need the walking anymore.
Great idea! Did you improve your fitness ?
@@polduran Unfortunately not. I think my muscles, especially my ATs and calf muscles are too weak. I got injured multiple times so I quit. I have decided my best course of action is to first do strength training to strengthen my legs before I start running again. Working on it 💪🏽
I recently got back into running about 8 months ago. My training initially consisted of just running as fast as I could and only walking when I absolutely had to. When I tried to increase milage too quickly I had issues with runner´s knee and not recovering enough after longer runs. About two months ago I started walking a lot more frequently in all my runs and running at a much easier, conversational pace. The difference is night and day. My weekly milage has increased by about 30% already and I plan on increasing it even further. I haven´t felt my knee at all since I started this so my training is much more consistent and I don´t have to miss days to recover.
I should actually be walking more than I am right now which is once every 3km or so. It´s an ongoing fight with my ego who still holds on to the belief that walking is for wimps!
A friend finished 4th at the Grand Union Canal Race 145miles by running for 25mins and walking for 5mins
Jason Hawen really interesting someone recommended doing it for London next year I might try it
@Trinitrophenylnitramine Backward running uses more energy - I usually do it when trying to recover from injury and have done it a few times in marathons but am not sure how effective it is - I gather there are some backwards races in the UK
I’ve used this method well, not during races (something inside me says NO on race day) but it’s really effective to get those longer runs (usually Sundays) in when you’re not worried about pace, just building the stamina & distance
Ben Daniel I’m gonna give it a go
Vanity stops you on Race day
This helps me feel better about my walk breaks!!! Thanks!!!
I do 1/1, I’m minutes faster because of it. I’ve also become adjusted to longer miles like half Marathons are too easy! At my last half Marathon I came in the same time a couple doing 4/2. It’s all about training and who you are
What a good job being a communicator , you just did.
Jeff Galloway also has his runners do a long run of 26 miles (or some of his plans even go to 29 miles) in marathon training. For most people, trying to do a 26 mile (or 29 mile) long run without it requiring weeks of recovery, inserting walk breaks is the best prescription for success.
Good point however most marathon plans don't have a runner hit 26 miles and for sure not 29 miles. 20 or even 18 may be your max run during the training cycle.
I am 62, running races since 2010, and ran 27 miles over 6 hours as my final training run before taking part in a 47 K run in the Austrian alps - I didn't weeks of recovery - my normal longest marathon training run is approx 20 miles but the demanding nature of 47 KM race included climbs of 4,000 metres and much was over 2,000 metres so I felt I needed a more challenging final LSR. a 20/26 mile training run just doesnt need weeks of recovery
@@jimoconnor8597 ANy marathon training plan I have seem includes two LSR of 20 miles
@@amblincork Agree. I have 1 day of recovery after a 20 mile effort and back into mileage. (56 year old, 45-55 mpw)
@@jimoconnor8597 My mileage is lower than yours generally as for various reasons I tend to suffer from recurring injury so under 40 pw would be standard for me; would like to do but your mileage but it is a case of working around injury and keeping running -
Hey mate your channel is awesome I’m way down in Australia and your topics are all easy to understand and relevant keep up the awesome content!
Best video I have seen on the Galloway method of running. Thanks for making it and sharing it.
I've been plagued by stress fractures for a year and a half (even with physical therapy)...the run-walk method is how I do ALL of my long runs. I try to make my 2-3 weekday runs strictly running...but my endurance is so much better with run/walk. I recently did the Baltimore running festival relay. Others who were running with me were amazed because they'd be running ahead of me one minute, then I'd be caught up with or passing them. A few people agreed it seemed like a good way to do it and were going to try themselves
Great video, I met Mr Galloway in Montana where I ran a 2:14 ish 1/2 marathon. I started using Run walk Run training for a Full. My next 1/2 marathon I used the method and ran 1:57. It’s a game changer
I always use the run-walk method, really helps on longer distances!
This is fricking amazing. I have tried this method twice in the last week on a few tracks I know well. I like trailrunning, and usually am running on a low average pace of about 8:00/km. First tried it on a run of 10km with 200m elevation. Was about five minutes faster than usual! A few days later tried again on a run of 20km with 600 elevation. Time on the low side of my usual range, and I was much less exhausted than usual! Can't believe this is actually working.
If you dig, you will find data on the 'walk-run' benefits on conditioning back in, (the 1960's), Dr. Cooper's data for the USAF. Glad to hear of a resurgence of the idea.
I did this today with my 10 year old, we ran 3 miles and since he is starting we ran 8 mins walk 1 min from beginning to end and he was able to do the 3 miles so yes it works if you are a beginner
That's great! So glad you two found a sport to enjoy together :)
It will always work ,walk no longer than 3 min. It's the secret of successful running
Coach Nate is such a cool dude. I bet he'd make a great friend.
I know I am definitely using this method during my ultra in September..., gave it test run during my last long trail race (non-ultra).. I actually felt decent, the next day..
When I have not trained really well and I join a 21K, I do my run/walk at the 15K mark. I walk for about 30secs after every 1K. It brings me to the Finish line.
I've done RWR 4:1 for my very first FM. Great way to cross the finish line with minimal risk of injury and speedy recovery.
I am training for my first half (still months out) and this method has been huge for me! I mentally haven't been able to run 30 minutes straight, but I can run for an hour by running 10 minutes on, 1 minute off.
It's such a great tool for the mental side of running!
How exciting, my first half was so much fun and I had a blast! 👍👍
I Approve this message😁😁. i do this while running in the city. I have to stop at intersections
Im the 73 year old USATF age group winner at this years Adirondack 5k in Lake George NY and I used the strategic walk method. However, I recommend it for racing only if its planned ahead based on practice runs of the course. In my case,I decided in advance to walk the top half of the only hill in the race at around 1 mile, a 30 degree + incline for about 500 feet. I also planned in an optional 30 second strategic walk around mile 2. In both cases the goal was to lower my heart rate. Great methood for older runners.
Thank you, Jeff Galloway. Great video. 👍 😊
i absolutely do this in the Texas heat or on my 100 miles events. Only when i get super tired i have to run or i keep falling asleep if i walk. The main reason i did a 100 mile run was to experience feelings that make an ironman event seem easy. i had thought i was weak by having such a bad run for me on my first ironman but it turned out i had fractured my pelvis in 3 places a month earlier.
It's a perfect method to run ultras, certified, I used a 3min run-1min fast walk in a 24 hr race, did 181k.
I've only started back running again 6 months now so I use the walk, jog, run, method, which I find is effective to me.
I love the out takes Nate... they make me chuckle and your info is so good thank you
Actually, this method is older than you think: My Dad was in the US Army during the Second World War, and he told me that they used something VERY similar to this in basic training for forced marches: they'd run for 15 minutes and rest (often a walk) for 5 minutes. On the other hand they were doing this with a 30-40 pound field pack, too.......
Thanks for the information, I was wondering if this technique is practiced in the army (german, but whatever)
I remember reading decades ago that it was a standard practice introduced in YMCA.
Run walk method works great in the Army 12 mile ruck March with 65+ Lb ruck.
Lol
Every beginner starts run/walk method. Now after years of running and racing I have went back to that. It's more enjoyable and I do more distance that way.
I know people who use this technique successfully. I have tried and failed it seems my body don't like it as soon as I stop I feel good but its like my muscles tighten up when I try to restart I can't get into any smooth rhythm and I get achy.
This is the best way to increase your distance or speed. I'm not that into intervals, but if I go all out for 2-3 miles, I definitely need some walk / cool off period after. Then I usually keep going at an easy pace for my long run.
I have condition called ehlers-danlos and shouldn’t really run anyway, but I’ve used run/walk/run to run 3 half marathons so far and I don’t suffer any of the injuries that my running friends do.
I am 42…been running for 6 years now. Only and forever will always be a run-walk-run runner!
I am training for my first full this year and plan on (as of now), 1 minute run, 2 minute walk! I may change that up…but my half pace is 1:1…
I ran two marathons running only, and I thought those wimps walking aren’t Real Runners! After the second marathon ( Chicago) I developed herniated discs ( L5,S1). I couldn’t run more then one mile without excruciating pain! So I tried the run walk method. The pain was TOTALLY gone!! Long story shorter, I’ve run 10 more marathons , half , 10k even 5k races and Still use the run walk! Plus my times improved dramatically!
It's just the best to allow you to go further and also help avoid the risk of injury. Let's go Jeffing!
Hej Coach Nate - great video! Thanks for the tips, BTW, what sort of dog is your dog?
Yes. Gives body a chance to actively recover and stretch between the poundings. Also helps with overheating.
This system is great for your longer runs while training. In a double digit run, i use it for the first 5-7 miles. Hey, if you gonna walk in a run, better run at the beginning. I love those negative splits!!! Thanks for this info!
I recently did a marathon with 2400m elevation gain, up an alpine pass. When my heart rate dropped below 160bpm then I ran, when it peaked over 175bpm I walked again.
Beware of heart attacks! You're cruising for a bruising.
I kind of do that myself. Once I see around 170 to 175 HR or so for a min I start walking until HR drops under 140....then run again at a slightly slower pace.
Thanks !! Great info on this run walk run strategy. Exactly what I was looking for.
I agree about the mechanic reset from walking or the freshen up at aid stations. When I'm running, i want to keep my heart rate high so i think that minute of walking (or whatever) is a bad idea. I can keep my bp at 180 and above for several miles. I slow my pace and adjust my gait to use different muscles to carry my momentum when i start feeling fatigued and my posture starts to be affected. I've only done 5 and 10k runs but I've been an avid runner my entire life. I'm almost 40 and this is my 2 cents. All things considered, you do you.
I used this 2times at the Bataan Memorial Death March with BDU and combat boots. It was very helpful to keep going at a faster pace compared to just walking or just running.
I run then I walk. Then I run and then i walk. Didnt know it was a method
Now that I am in my 60's I use this because recovery is easier for me, iy keeps me going.
Shorter doses of higher quality movement. Great idea. So true and I guess why I'm benefiting right now from a 5:1 on my easy runs.
I am not sure what it is about walking in the middle of a run but it makes my feet soften and become raw if I start running again after walking. I find it much easier to just run slower or even "jog" at a walking speed rather than actually walking. Keeping my feet activated really helps
For this method, would you increase your pace? So if I run a half at 8:30 pace nonstop would I run walk around 7:45 pace or so?
Yes increase run pace a bit, but you will also gain a lot of pace in the final quarter of a marathon, allowing you to knock up to 20 minutes off your PB: the walk breaks you took from the start are like money in the bank. I have used Jeff Galloway method in 3 marathons, and in every one my last quarter was my fastest quarter, I never hit the dreaded wall and I finished with energy to spare. Very satisfying to be speeding up when everyone else is slowing down. The other benefit is super fast recovery, able to go cycling or hill walking for miles the next day, and running normally within a week. If you are interested it is well worth investing in one of Jeff’s books to work out your optimum training regime and race plan
This method finally gave me the confidence and ability to do my first half marathon last week. I like it because it helps me to enjoy my distance runs more, and I believe that it helps to reduce the possibility for injury.
Derrik Hubbard, CFP congrats on the half!👏👏👏
Congratulations on your first half marathon! 💪
When did you start running regularly, how often do you run and what ratios worked best for you?
@@BMXsXeCRX I ran without the RWR for about 3 years and could only go about 40 minutes. When I switched to the RWR I was able to increase to 2+ hours (like for the half marathon). I like the 90 second run, 30 second walk split.
I've been using the RWR method for over 10 years now. It has extended my racing life! The only downside I noticed is that my running times have fallen along with my strength and endurance. I guess because I'm using it more and more now. Back in the day I used to only do it on my long runs. I ran non-stop on my weekday runs. I think a mix of both is the best option. I'm still experimenting though.
I use the 75/30 intervals and pace around a 9:30 during my run intervals and a 14:30 for the walk part... I hv come in with a 10:30 to 10:45 mile pace with this run walk run interval.. I hv no choice but to use it... I hv hip bursitis plus a couple labral tears in my left hip
Great job finding what works for *your* body- so impressive!
Vkdd
What?
I’m 65, and use this method...and my times for the half are faster than a straight run....I use a timer..1:30/45 and it works for me!
I a 62 and can't understand how your times for a half could be faster using walk than a straight run - it simple doesnt make sense
@@amblincork the running part is faster than it would have otherwise been, and pace is maintained to the end. It does seem counter-intuitive at face value, but I can see how it would work
That is what I am doing in my 100 miler ultra coming up. Different intervals though. Probably something like jog 3 mins and walk 3 minutes. Jogging the whole time did not work for me for VERY long distance.
It works fine at shorter distances as well, since you adjust you run/walk time according to your pace abilities. I have set my PR for both 5/10k races using RWR.
and here i thought run walk break is for runners who are out of shape!!!
Hey Nate -- Thank you for this! I'm curious about how to COACH the RWR method. I have a lot of client runners who use this method, but when they start reaching past that beginner/intermediate level and start gaining experience, they ask "how do I get faster?" My traditional methods (especially at longer distances) would include tempo runs, mile repeats, intervals, etc. However, with the RWR method currently being taught as very short -- many runners doing 90"/30" or shorter -- I can only guess. I've been having them increase the run interval, keeping the walk interval where it is, but I don't know if this is the right approach. Thoughts? Thanks again!
In Jeff's program, there are Race Rehearsal days which are tempo runs. There are speed days where you do repeats, but the length of the repeats are going to depend on the distance of your goal race. There is a way on his webpage to calculate what intervals they would do for certain speeds.
Going to try this on my next run!
I remember as a teenager having a paper round and being late for school. I was effectively doing this between pushing papers through the letter box. I surprised myself when I shot in the lead on the 1500 at school with relative ease. I was never known for being fast or fit before then and the following year I was chooen to run it but hadn't had a paper round for 6 months and well it didn't go well 😭 last. 20 years on I'm starting off overweight and using this method as I don't wanna get injured. Its going well so far
3:1 works best for me.
I'm doing a run, walk interval on the treadmill for about 10 rounds. As a beginner treadmill girl, I like it and I feel like I get a good workout.
I think I depended on this formula too much that it hampered my output. I'm now working on decreasing my walk time and increasing my run time to 5 minute run 30 sec walk as opposed to 90 seconds run 30 sec walk
Paula hassell-gopaul that’s not a bad idea
The nice thing is that you can be as flexible as you want to be with it, and personalize it to maximize enjoyability and effectiveness. Personally, I would set my watch to sound an alarm every minute, I would run while counting my strides, once I hit my number I would walk for the remainder of the minute. This gave me the freedom to adjust on the fly based on how I was feeling. I'm sure this wouldn't work for everyone, but it was perfect for me.
Great video Nate
hi there, just to let you know and thank you million for helping me to discover the root cause for the calf strain i had lately... During the last month, each time i tried a certain exercise, my calf snapped. It was very weird as i run for the past 10 years, i used to do 10 k with no issues and i never experienced such calf issues. I tried to see what i do different lately. Searching youtube a ran into a previous topic of yours, on calf strain - you mentioned deceleration as one of the causes of calf strain. So it hit me. The exercise i did each time when the calf issue happened was magic mile, by coach jeff, on garmin coach. And it was a particular move, acceleration - glider, transition from walk to run to walk, in 30 seconds. This was the move that made me injure my calf, 3 times. Until you helped me figure out the cause. I gave up this move and replaced it with HIIT 30 secs run / 30 secs low pace - no issues. 7 k with no problem. This is just to let all know, be careful when transitioning fast from walk to run in a very small amount of time, you may experience such issues, like calf strain. And million thanks to you for the hint !
So glad you were able to figure that out!!
Couch to 5km is a great example
Best regards from Morocco! 👍
It is surprising to me so many people have the Ohh Rah judgement. Walking is not weak or a bad thing, just read the comments. It allows people be able to keep running. I would never thought I'd do it but as I got older and am recovering from ailments it helps a lot by letting me get out there and do it. I even use walking as my cross training adding up to 8 more miles a week.
Absolutely, Lisa! There's no weakness in walking :)