Remember: It’s the length of the running segments that elevate core body temperature. By shortening the running segments and lengthening the walking segments, most runners can manage heat buildup on a hot day.
Note: If you suspect that you are in the preliminary stages of heat disease, cool off. Taking a cool shower for 5 minutes every 20-30 minutes of running, or walking gently for 10 minutes in an air-conditioned room every half hour can stop the temperature increase. If you experience extreme heat sensation, hot and cold flashes, cessation of sweating, extreme nausea, vomiting, or diarrhea, stop the workout and get help in cooling off immediately.
Here are recommended walk-break adjustments based upon temperature increase:
Run Walk Run® Strategy Adjustments With Temperature Increase
Starting pace/mi
< 55 ˚F
65 ˚F
70 ˚F
75 ˚F
80 ˚F
85 ˚F
9 min
R2min/W30sec
R1:45min/W30sec
R90sec/W30sec
R80sec/W30sec
R70sec/W30sec
R60sec/W30sec
10 min
R90sec/W30sec
R80sec/W30sec
R70sec/W30sec
R60sec/W30sec
R45sec/W30sec
R30sec/W30sec
11-12 min
R60sec/W30sec
R50sec/W30sec
R40sec/W30sec
R30sec/W30sec
R20sec/W20sec
R15sec/W20sec
13-14 min
R30sec/W30sec
R25sec/W30sec
R20sec/W30sec
R15sec/W20sec
R15sec/W25sec
R15sec/W30sec
15-16 min
R15sec/W30sec
R10sec/W30sec
R7sec/W30sec
R5sec/W30sec
Walk
Walk
Note: It is always appropriate to walk more and run less on a hot day to prevent heat disease.
Note: Be sure to slow down 30 sec/mi for every 5°F temperature increase above 60°F.
6.Hills
The right Run Walk Run® strategy can take the sting out of almost any hill. By adjusting the running and walking portions according to the grade and the length of the hill, you can feel as strong at the top as you did at the beginning.
Take more frequent walk breaks! The calf muscle provides the prime propulsion up a hill. If you run continuously, that muscle will fatigue more rapidly. With more frequent walk breaks, the muscle can stay strong and resilient.
Personal records on the hilly Big Sur course
For many years I have given the training/racing clinics, the day before the beautiful Big Sur Marathon in Carmel, CA. The vistas on this course are spectacular, and are “earned” by going up and down the many hills. Non-stop runners who have compared times with average courses find themselves running about 20 minutes slower at Big Sur. Those who use the right Run Walk Run® strategy have a different experience.
During these clinics I receive questions from many concerned runners who live in flat terrain areas like Chicago, New Orleans, Houston, etc. Having heard from thousands who have had great races on this course, I assure each that by using more frequent walk breaks on all uphills, the legs will be more strong and resilient during the wonderful downhills on that course. I have heard from dozens of the flat-landers who have run their fastest marathon on the Big Sur course because they took the advice.
Principle: Walking more frequently on the uphill sections saves energy resources and crucial muscle capacity for the last third of the race. Instead of slowing down and walking a lot at the end, those with the right Run Walk Run® adjustments are strong to the finish. They are the passers not the passees during the last few miles which is very empowering.
Walking more on the uphill and using correct downhill form can allow you to eliminate some of the walk breaks on the downhills. Keep your feet low to the ground, use a relatively short stride, and let the ankles do most of the work. Through practice, most of my runners have been able to run quite fast without pounding the legs.
Run Walk Run® Adjustments on Hills
Pace/ratio used on flat terrain
Pace/ratio used on average hill
Pace/ratio used on steep or long hill
9min/mi (R2min/W30sec)
9min/mi (R2min/W30sec)
R60sec/W30sec or R40sec/W20sec or R30sec/W30sec
10 min/mi (R90sec/W30sec)
10:15 min/mi using 60/30
10:30 min/mi using 40/25 or 40/30
11-12 min/mi using 60/30
11:20-12:20 min/mi using 40/20
11:40-13 min/mi using 40/25 or 30/30
13-14 min/mi using 30/30
13:20-14:30 min/mi using 25/30 or 20/25
13:40-15 min/mi using 20/20 or 15/30
15-16 min/mi using 15/30 or 10/30
15:30-16:30 using 10/30 or 10/40
16-17 min/mi using 10/30 or 7/23
7.Getting back on schedule
Almost every day one or more runners contact me because life got in the way of their training. Due to work, vacation, sickness, injury, or even all of the above, he or she missed several weeks of training or did not do the all-important long runs during a to-finish training program.
My message is one of hope. Thousands have reported their marathon or half-marathon success after following my advice to take more frequent walk breaks. By walking a lot more and running a lot less, the running body parts can re-adapt to the running motion without getting overwhelmed.
Principles:
Whether walking or running, it is the distance covered during the long run that determines the current endurance limit.
Even walking with no running will bestow all of the endurance, based upon the length of the walk.
When one has been away from running for an extended period (3 weeks or more), walking only should be used at first to rebuild the endurance. Gradually increase the duration of the walk to 30 minutes over the course of 2-3 weeks.
When it’s time to start running again, gradually insert short jogging segments into the 30-minute walks every other day. Start with 5 seconds of jogging every minute. Then go to 10 seconds, then 15—over 2-3 weeks. Use one minute as the unit and subtract from the walking segment as you increase running. Find a ratio of running to walking that feels good to you—you don’t have to shoot for running non-stop.
Allow the legs, feet, etc. to adapt. It’s better to be conservative during the comeback.
If one mostly walks during the long weekend workouts to catch up with a race schedule, the same liberal walk strategy should be used in the race itself for at least the first half.
Catch-up training schedule
This assumes that there are no injuries and that you have been doing daily walking during the time off from running.
The example is a person who was on track for a half marathon but missed 4 weeks of regular running, including the 7-mile and the 8.5-mile long runs. This person had run a fastest MM of 9 minutes, and was running the long runs at 13:30 min/mi, using R30sec/W30sec. Runs on Tuesdays and Thursdays were 30 minutes long, using R60sec/W30sec, R90sec/W30sec, R60sec/W20sec and R3min/W1min.
Week #
Long Workout
Tues/Thurs Workouts
1
3-5 mi walk
15-30 min each with 10 min of RWR
2
4-7 mi walk
20-30 min each with 15 min of RWR
3
5-9 mi walk
25-30 min each with 20 min of RWR
4
6-11mi walk (2 mi RWR)
30 min each with 25 min of RWR
5
3 miles RWR
30 min each with 25 min of RWR
6
7-13 mi walk (4 mi RWR)
30 min each with 25 min of RWR
7
3-4 miles RWR
30 min each with
25 min of RWR
8
8-15 mi walk (6 mi RWR)
30 min each with 25 min of RWR
Example:
Week #
Long Workout
Tues/Thurs Workouts
1
3-5 mi walk
15 min: 5 min walk then 10 min of R10sec/W50sec
2
4-7 mi walk
20 min: W5min, then 15 min of R15sec/W45sec
3
5-9 mi walk
25 min: W5min, then 20 min of R20sec/W40sec
4
6-11mi--last 4 mi 15/45)
30 min: W5min, then 25 min of R35sec/W35sec
5
3 miles 20/40
30 min: W5min, then 25 min of R30sec/W30sec
6
7-13mi—last 6mi 15/45
30 min: W5min, then 25 min of R40sec/W20sec
7
3-4 miles (40/20)
30 min: W5min, then 25 min of R45sec/W15sec
8
8-15 mi—last 8mi 15/45
30 min: W5min, then 25 min of R60sec/W20sec
8.Heavier runners
Walk breaks have enabled thousands of very heavy sedentary citizens—some with joint problems—to become runners or return to running. Many have become marathoners. The use of very short run segments reduces the effort, the pounding, and the stress on weak links.
As noted in the chapter on beginning running, a gentle and gradual warm-up that includes short run inserts will allow most big bodies to adapt to the running motion. Some heavy runners don’t run more than 10-20 seconds but experience the same joy, attitude boost, and vitality increase as others.
Each person must find their most gentle walking form. In general, a short stride with feet low to the ground reduces aggravations to the shins, feet, knees, etc. An upright posture tends to take stress off the back and the neck. Ease into the run, and glide into the walk.
Walk breaks are the shock absorbers to the system. At the first sign of huffing and puffing or aches to the weak links, insert more gentle walking and shorten the run segments. Many heavier runners who hit a fatigue wall during a run have walked gently for 5 minutes, reduced the running segments, and have finished the workout feeling better at the end.
Who is a heavy runner? Anyone who feels that their current body weight is making it more difficult to run can use the Run Walk Run® adjustments below. Just pick the approximate number of pounds you feel you are overweight.
Pace per mile
10 pounds+
25 pounds+
40 pounds+
55 pounds+
9:00
R2min/W30 sec
R1min/W20sec
R40sec/W15sec
R32sec/W12sec
10:00
R90sec/W30sec
R80sec/W25sec
R60sec/W25sec
R40sec/W20sec
11:00
R80sec/W45sec
R60sec/W35sec
R50 sec/W30sec
R30sec/W20sec
12:00
R60sec/W35sec
R40sec/W25sec
R30sec/W22sec
R20sec/W20sec
13:00
R30sec/W30sec
R20sec/W20sec
R15sec/W15sec
R10sec/W15sec
14:00
R30sec/W35sec
R20sec/W25sec
R15sec/W20sec
R10sec/W20sec
15:00
R15sec/W30sec
R12sec/W22sec
R10sec/W25sec
R10sec/W30sec
16:00
R10sec/W30sec
R8sec/W30sec
R6sec/W30sec
R5sec/W30sec
Note: The Galloway Run Walk Run® timer is available at www.JeffGalloway.com.
Note: On long runs, avoid huffing and puffing. If you start to breathe more heavily, drop back to more walking and less running.
9.Mature runners
Walk breaks have enabled thousands of runners who were experiencing more aches and pains with passing years to get back into running. Many who had joint issues—including arthritis—have been able to continue running and often experience reduced symptoms. Using the right Run Walk Run® strategy has allowed thousands to start running in their 60s and 70s.
Note: If you have medical issues, find a doctor who wants you to run and will help you do so if possible. For medical issues, ask a doctor.
Muscle capacity and performance decrease as we age. Unfortunately, many runners assume that they must give up running when they find it hard to run for a certain distance, such as a mile. The use of very short run segments has given older runners a new lease on their running life.
Research shows that runners have healthier joints than non-runners as the years go by. One study of runners over 50 who have been running for 20+ years showed that they experienced less than 25% of the orthopedic complaints compared with non-runners their age. Our bodies are designed to adapt to running and walking at any age and continue to benefit from these two activities as the years go by.
The most common reason why older runners retire from running is the increase in irritation of their weak links. Walk breaks allow the knees, hips, feet, etc. to gradually warm up and adapt to the running motion. Start with a gentle walk for 5 minutes. Then, insert 5-10 seconds of running into each minute of walking. Gradually increase the running time as the body warms up.
Walk breaks will reduce the effort of a workout, significantly reducing fatigue buildup. The Run Walk Run® method can manage or eliminate the pounding and the stress on weak links, when the right strategy is used on a given day.
Older runners tend to run smarter because they have to solve more problems than younger ones. Each must find the most gentle and efficient form for running and walking, for the individual. In general, a short stride, with feet low to the ground has reduced aggravations to the shins, feet, knees, etc. An upright posture tends to take stress off the back and the neck. Ease into the run, and glide into the walk. Read the drills chapter in this book.
Walk breaks are the shock absorbers to the system. At the first sign of huffing and puffing or aches to the weak links, insert more gentle walking and shorten the run segments. Many older runners who hit a fatigue wall during a run can turn this around by walking gently for 5 minutes, reducing the running segments, and adjust as needed.
Pace per mile
60+
70+
80+
90+
9:00
R2min/W30 sec
R1min/W15sec
R40sec/W10sec
R32sec/W8sec
10:00
R90sec/W30sec
R60sec/W20sec
R40sec/W13sec
R30sec/W10sec
11:00
R80sec/W45sec
R60sec/W35sec
R40 sec/W25sec
R30sec/W18sec
12:00
R60sec/W30sec
R40sec/W20sec
R30sec/W15sec
R20sec/W10sec
13:00
R30sec/W30sec
R20sec/W20sec
R15sec/W15sec
R10sec/W10sec
14:00
R25sec/W30sec
R20sec/W25sec
R15sec/W18sec
R10sec/W13sec
15:00
R20sec/W40sec
R15sec/W30sec
R12sec/W24sec
R10sec/W20sec
16:00
R10sec/W30sec
R8sec/W30sec
R6sec/W30sec
R5sec/W30sec
Note: The Galloway Run Walk Run® timer is available at www.JeffGalloway.com.
Note: On long runs, avoid huffing and puffing. If you start to breathe more heavily, drop back to more walking and less running.
10.Walkers who want to go faster in races
By inserting short run segments into a walk, many walkers can pick up their pace and get to the finish line be
fore officials shut it down. The gradual placement of run breaks will also allow the body to adapt to gentle running.
It is fine to walk exclusively during most of the long workouts leading to the race on the calendar. Many who have used this program, however, like to use 5-second run breaks every 2 minutes during the last 5-7 miles of the last 2-3 long workouts.
The long walks should be done every 2-3 weeks. On the alternate weekends, walk for 3-6 miles using the Run Walk Run® strategy of choice, timing yourself on each mile to ensure that you can maintain closing pace for the race without huffing and puffing. As a reference, see Galloway Training Programs (visit www.jeffgalloway.com).
During the run segment, keep the feet low to the ground and touch lightly with the feet. Read the chapters in this book on running and walking form for more information.
One day a week, walk for 60 minutes. After a 10-minute walk, try various Run Walk Run® segments such as the following:
Walk 55 seconds/run 5 seconds
Walk 50 seconds/run 10 seconds
Walk 25 seconds/run 5 seconds
Walk 30 seconds/run 7 seconds
Walk 25 seconds/run 4 seconds
Or choose the strategy of your choice.
11.Out of commission? Never again!
At some point, almost all runners have been exhausted after a long run. This is primarily due to too much continuous running—or simply not taking walk breaks often enough from the beginning. When the ratios are changed enough, most who run (even 26 miles) can carry on with normal family and friend activities after the run.
The Run Walk Run Method Page 7