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The Galloway method

Published : 08/21/2017 13:28:45
Categories : All , Training

The Galloway method

The Galloway method, also known as “Run Walk Run” is a running training technique based on alternate running and walking.

It provides advantages in people who are start running, but also in more experienced runners.

This technique was created in 1974 by Jeff Galloway, member of the USA Olympic team in 10.000m who also completed more than 120 marathons in his life. After opening a specialized running shop called Filipides, Jeff Galloway realized that there was a high risk of injuries and exhaustion in the beginners.  

So, during a period he tested with the beginners the method of alternate running and walking, but the most experimented refuse due to lacking trust in that technique. However, the beginner’s progress was more than evident, as progressively they were capable of doing a marathon, in which they got better results than the most experimented.

What benefits have this method? We know that the continued use of the musculature causes premature fatigue and with the Galloway method we can preserve the resources better, having a quicker recovery, less stress, more endorphins during the rest, less central body heat, and lower risk of injuries and exhaustion. This is because when we run we continuously use the same muscle groups, but when we rest we activate the secondary muscles, reducing the stress in the fibres we use for running, doing in that way a better performance. Besides, this way of training can also help in developing speed and correctly distribute the physical and mental resources.

It’s also very beneficial for beginners as the resistance and the physical condition are better rationed because running and walking are alternated. It’s recommendable after warming up to walk 3 to 5 minutes, running 2 minutes and walking again.

The alternation between running and walking will depend on the distance or fixed time to every session, and also it should be taken into account that running must be  in a quick rhythm, and moving the arms so it’s easier to go back to running afterwards, as if we walk slowly we won’t be able to start again. We should be awaiting our muscles to weaken.

This method is thought to be effective when we are able to run more than 45 minutes. The time dedicated to walk should be reduced gradually but without abandon it, since it has great advantages and there are experimented athletes or even people who run marathons who use it. Applied correctly can reduce up to 13 minutes in a marathon and 7 in a half-marathon, in which is recommended to use the method until the 29 kilometer and from there reducing rests or avoiding them. It should be done in a structured way, in defined intervals: in Jeff Galloway’s web there are tables with the different ratios depending on the distance we are going to run, for example here you have an easy table:

If you run between 5,30 and 6 hours, you should walk during 1 minute per every 4-5 running.

Between 5 and 5,30 hours: 1-2 minutes per every 5-6 running.

Between 4,30 and 5 hours: 1-2 minutes walking per every 6-7 running

Between 4 and 4,30 hours: 1 minute walking for every 7-8 running.

Between 3,30 and 4 hours: 1 minute walking for every 1600 metres running.

Between 3,22 and 3,29 hours: 30 seconds walking for every 1600 metres running.

Between 3,16 and 3,21: 20 seconds running for every 1600 metres running.

Between 3,08 and 3,15 hours: 15 seconds for every 1600 metres running.

Between 2,50 and 3,07 hours: 10 seconds for every 1600 metres running.

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