Run Walk Run Method | Run faster with Galloway's program
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- เผยแพร่เมื่อ 4 ส.ค. 2024
- This is my real life experiment running two marathons back to back within two weeks. The first one I ran in its entirety and the second one I run walked. Which one was faster?
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🌞 I am a 47 year old woman who started running in 2016. I am currently training to attempt a Boston Marathon qualifier. I also do honest reviews of different products runners typically use and bring you along with me on training runs, whether outdoors or on Zwift.🌞
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Have you ever run a race using the run walk strategy?
If I’m not mistaken, Jeff’s latest studies have shown that the walking intervals should take no longer than 30 seconds, because after many miles longer walking breaks (like 1 min walks) could make you find a lot more difficult to start running again for the latter portion of the run. Also he says that if you use the walking intervals from the beggining, when you get to the last third of the run you can eliminate the walking breaks completely if you want to, like you said you did on your marathon. It’s interesting that you described you felt hard to continue with the walk breaks on the last portion of the marathon, that is exactly what Jeff says about what runners can experience on the final miles of their long runs. I think this method is so interesting, now I feel able to complete running distances I could never imagine using these strategies. I don’t think I will use this method for all of my runs because I love running continuously and Jeff’s training sessions are very long, but surely it’s been a great experiment for me and I will definetely consider using it for specific situations. Great video!!
Thanks! This was a very thoughtful and thorough comment. I truly believe the run walk system works. I am using it after NYC marathon for the WDW marathon. Its only 2 months after NYC.
I ran both my marathons using the run/walk method. My first one was in 2010 with a time of 4:57. And in November I completed my second one with a time of 4:22. I swear by this method. I do all my runs short or long using this method. Congrats on your accomplishments!
Thank you!!! I will be trying to get a marathon BQ later this year and I think this is going to be how I will aim at accomplishing it.. Which interval did you use?
How many minutes / miles do you run before your walk break?
I have used different intervals. Most recently I did 1:1. But I've done 4:1 and 9:1
What interval did you use for this massive improvement?
First one was 4:1. Second one was 9:1
Very interesting & definitely good for thought. Thanks Suzie 👍☀️
You’re welcome 😊
Very encouraging video! I have a CP condition and would still like to break the 4 h 25 min time limit in my first marathon. This gives me hope for that! You got yourself a new subscriber!
Thank you!! Glad you liked it. You can totally do it! I've seen people go 3h30 with rwr
Great video and information, thank you for sharing!
Thanks to you for watching
This vlog was made for me!!! Mindset is everything!!!! My time is much better when I run 2 minutes, walk 1 but sometimes I get anxious to cross the finish line and that’s when I hit the wall.
I struggle with going out too fast myself and during a marathon its super important to hold back a bit... I don't exactly know how this works but it does!!! And I finished with less pain in my legs, recovered quicker.
Thank you for sharing your experience 😄
Thanks to you for watching!
I think it's a really interesting topic in terms of energy stores and the energy cost of running, and there's probably a lot more to be learned about it. For variety's sake, a contrarian viewpoint: How long it takes to cover some distance is occasionally of interest, but the appeal of running--for me--is the running. It would be even faster if I rode my bike but that wouldn't be running either. :-) No judgement on those who look at it differently, just a reflection on what's kept me doing this for 40+ years.
Great video, and congratulations on all the amazing running you're doing lately. You've been knocking it out of the park!
it is a good point you bring up
Great video!! I’ve always run half marathons with a r/w/r, including my PB!
This is something I've only done for marathons myself and on some long runs back in 2018 when I was training for Philadelphia Marathon. But it is so interesting to see in action.
Hi, thank you for this video. This is just what i needed, i just signed up for my second Marathon and it will be in the next 3 weeks. I will try this method. Thank you.
Let me know how it goes. Which marathon are you running?
@@IRunThings Hi! I just finished the marathon yesterday. It’s a local marathon here in the Philippines, Clark City Marathon 2023. I only signed up for the event four weeks ago. Run/Walk strategy 9min-1min worked out for me really well! I was surprised with the results. I enjoyed finishing this marathon more than my first marathon in LA (this is only my 2nd marathon). I finished with a new personal best record, 4 minutes faster - without proper and specific marathon training. For my next marathons, I will be training specifically for this run/walk method coz it really works! Not much pain on the legs, it only felt as if I had a long run. Thank you so much for your tips!
This is so interesting and I've heard this alot about people getting faster times with run/walk(jeffing) compared to running the whole thing.
A lot of people swear by this method. The thing that I loved the most was the recovery time. There's a SUBSTANTIAL difference
Really fascinating! My approach to ultras :)
This stuff is fascinating. I am heading over to your channel now to watch your latest video
Thanks for that very scientific video! I run walk on ultra trails, but I never thought of applying it to roads... The approach makes sense!
It just one more tool to use. I found it super interesting though that you could end up with such a time difference
Interesting experiment. Coming off a minor injury my running feels flat so I think I'll try this.
I have used this many times. It gets you covering the distance and if you plan well, you can even cover the distance fast
Not a racing experiment but I did a 5:1 this morning. Just a half hour easy run, and covered more distance than yesterday's half hour easy run. Not sure why but maybe the ankle appreciates the regular reset.
I ran/walked my first and only marathon. 2:1 interval. It was hard but doable. My half PR this past Fall was run/walk!
I love that this method meets people where they are. It's also phenomenal to keep injuries at bay once you start logging in serious milea
Very interesting. I'm currently training run/walk. I've always found I perform better intervals than continuous running. My 2nd 5k I'm going to go 3min/1min. That's one of my usual training run/walk workouts.
When is your next 5k? Is is a real life race? Heather from RunningGeekGirl and I are training for a time trail at the end of April
@@IRunThings Yes mine is in July real life in Connecticut. I ran my first two weeks before shutdown! Can't wait to start doing it again!
I use a modified run walk run. Instead of using time, I use heart rate with alarms when I am out of Zone 2. Run Happy!
It's a great strategy for an easy run. 🙂
Dear.. you mentioned that you will attach different calculator to the video note but i cant find it.. Thanks
I have yet to run my 1st marathon. I started running again 5 months ago and I am honing my skills on 5K/10K races. I am 64, 6ft., 178lbs currently. I have both Jeff Galloway's book and Hal Higdon's traditional book on the marathon. Completely read them both. Today I am starting my cycle to run a half marathon on Oct. 9th. As an older runner, the run/walk method could stand to be of special benefit. Here is the problem though. I run with local clubs and nobody uses this method, no partners. Next, for my speed Galloway is recommending I run maybe 3 minutes at most, and walk 1 minute, repeat. Sheesh!! I will be constantly looking at my watch timing myself and driving myself crazy mentally with the alternating method. Mentally, as a runner, I like to set a pace by feel and keep a constant rhythm. At this point, I much prefer the Higdon method which does advise walking at aid stations. I may one day decide to experiment but I sure will do the 10/1 method you used. Mentally, I find the run/walk method very unappealing given my hyper personality at this point. How did you time your run/walk segments?
I always walk through the water stations. I haven't managed to drink from a cup and run at the same time. I think they call that multitasking.... ?? 🤪
@@IRunThings Yes, I find walking and drinking at the same difficult but running is worse. Hehe.
I Ran a Marathon using the Run Walk Run Method, using 4 different intervals while I was advancing in the Mileage, That was previously programmed and trained and it worked great for Me
It's a wonderful method. I love running intervals.
How did you adjust your intervals as you progressed in distance?
@@six6brad Hi, I planned my marathon with the next intervals:
1: Warm-up jog for 2 km at the start
2: 10 km with interval 120/30
3: 10 km with interval 90/30
4: 10 km with interval 60/30
5: 10 km with interval 60/60
I used Garmin Forerunner 235 Option:
Training-Intervals
With Warm Up Enabled
So I began the race with the warmup for 2 kilometers and the 120/30 interval. When I reached the Km 12, I finished and saved that distance, and then changed the interval to 90/30, and did the same for the next two intervals.
Clarifying that the execution of such a method can be adjusted during the race according to the conditions and how you progress during the Race, especially if it is a long distance.
So You can change the distance and the intervals during your own race, and You can switch between them when you finish a determined distance or when you feel that You need to change to a different interval.
Good luck and try this method during your trainings
I have not tried a marathon run walk yet... but as I’ve been healing up from Rona and PF I have used it... and it’s made things much more doable... though I can’t say I adhered to a strict time schedule. In the beginning forget it but as I came along I paid more attention to the time sort of... all in all I’m getting back to where I want to be headed!
Aaww. I didn't know you were sick!! How are you feeling now? How long did you have the symptoms for?
@@IRunThings picked up symptoms in mid January... symptoms were strongest for the first week... after 14 days I started running again... taste and smell are still not 100%... breathing was probably more of an issue than I’d admit to but it’s getting better now...
Oh so that is recent still. It will get better I am sure. Sending a big hub. It's not easy to go through it
@@IRunThings it was just a few months back... but it goes quick! It’s mostly just about the humidity... which it always has been! The thicker the air the harder to breath! Thank You always!
@@Deadbuck73 of course H!!! I am your biggest fan. It's not easy to go back to running after covid.
Thanks for the video and a question: I have this “problem” for 10K, namely that I can run-walk 10K at around 9’20” mile pace but the fastest I’ve run it continuously is 10’ flat pace. What kind of training can make continuous running most economical for 10K?
Good question! I guess I'd ask you back... why do you want to run all the way if doing a run walk you end up pacing faster? Or am I understanding this wrong?
@@IRunThings Because there is a limit to how fast one can be with intermittent walking, and like every runner, my sense of self worth to some extent is determined by how much faster I get with more training effort😀. No well trained runner I know is faster run-walking than running for 10K. A related issue is that I’m extremely uneconomical no matter how slow I run, e.g., I consistently hit 87-90% of max heart rate within barely a mile of jogging. I’m hoping that if I can find a way to run continuously and easy (like 70-75% HR) at any pace at all - however slow - I can then focus on other things like speed and endurance.
I’d say being able to continuously run easy for a long time to me is more important than being faster running compared to run-walking (like in my original post). Why is that important? I suppose because continuously running easy is fun. Continuously running hard or run-walking easy is just not as much fun, and the former is also injury-prone.
I haven’t run walk run a marathon before but I plan to on October 1st when I run the Wineglass Marathon. I’m ultimately curious if I will be able to use this strategy to qualify for Boston in 2 years. Do you plan to use this strategy for all of your marathons going forward?
I will use it sometimes. But I don't plan on using it for Wineglass for example. I will for Dopey Challenge
Is there an app you suggest to help with timing the intervals during road run?
Runkeeper. Free and super easy to use
My brother has always suffered from calf cramps in a marathon so he decided to give run/walk a try. He did NOT do Galloway. He ran a mile, walked 1 minute then ran the rest of the mile, walked 1 minute, etc. He still had calf cramping but ran his two fastest marathons @ 3:15 and 3:12. He also said he never felt like he was running a marathon. Just running a mile 26 times . BTW, Bill Rodgers once says that he grabs his water, moves the side, drinks, then runs again (so just a few seconds). And he has won Boston…..
Oh wow. Any reason why your brother decided to do distance and time mixed in? I imagine he saw a benefit in doing it that way? Those are fast marathons man!!! I am jealous.
Also, I didn't know that about Bill Rodgers. To me it's hard to run and drink and the few times I've tried I have either spilled all the water or the water has gone down the wrong path which is scary in the middle of a race
@@IRunThings I’m not sure why he ran that way. The only reason I even knew about it is I asked him if he’d ever coached anybody that did run walk and his answer was no but he related his experience of what he did. Interestingly since it didn’t solve his calf cramping problem he stopped doing marathons that way 🤔
Bill said that he thought hydration was way too important to spill half dish your chest and suck in all kinds of air while trying to run and drink, and was well worth just a few seconds to make sure that he actually just drank. But he did do these QUICK.
30 second walk breaks work best for me, I tried the 1 minute walk and it seemed to be harder to start running again.
I find 30 sec walks too short. But to be fair I haven't tried in a while
the only critique i have with the experiment is that 2 weeks is not a long time for you to recover between marathons. I think a month between races would be a better comparison
I didn't do it on purpose, it's just the way it played out
@@IRunThings probably you’d go even *faster* if you had more time to recover
What do you weigh 50 lb
Haha. No. About 120lbs
So just to be clear - you did 9 minutes run and 1 minute walk for the second marathon? Fantastic video.
Yes. Correct
@@IRunThings Thanks for the fast response! Out of the ratios you have tried would you recommend 9:1 the most?
I don't know. I think it depends on the runner. I ran a marathon recently using 90:45secs. Some people prefer shorter intervals and i ran this one with a friend who wanted to break them up in shorter installments. It just varies. We did 5h45 though. I think it depends on which intervals you do during training
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