The Run Walk Run Method

by Jeff Galloway

  Jim B.

  In spite of over 20 years of running, Jim was told by his doctor in 2005 that he had serious coronary heart disease and needed immediate open-heart surgery to save his life. As he began his return to exercise, he attended one of my running schools and saw the Run Walk Run® method as the best way to return to running. He has continued to benefit and has made a strong comeback: three marathons and over a dozen half marathons with lots of other races.

  Amazingly strong at the finish—could run the next day

  “I was broken down, undertrained, and mentally down, but wanted to finish the Walt Disney World Marathon. Because my pride had been damaged, I was ready to use Run Walk Run® for the first time and talked to you at the expo. I was surprised that you only wanted me to run for two minutes, then walk for a minute. I struggled with this but realized that I would probably not finish if I did it my way.

  Everything you said was 100% right on. I was so strong at the finish it amazed me. The last two miles I ran in under 8:00 pace.

  I felt the very best that I have ever felt after a full marathon. I was recovered and ready to run the following morning (but didn’t). No question, your system works and I have just become one of your biggest supporters.”

  Robert P.

  A love/love relationship with running because of Run Walk Run®

  “I heard you speak at the Big Sur expo in 2008 and decided to try the Run Walk Run® thing for the race the next day. Coming from Ohio, my hill training wasn’t up to par and I knew the walk breaks were going to help me endure the rugged course and that’s exactly what they did. I had a blast at the race and felt awesome, meanwhile my husband had to get fluids in the med tent. He did not take walk breaks.

  Needless to say I stuck with the method and have watched my love-hate relationship with running turn into a love-love relationship. I’ve PR’d in my last two races and simply feel great! Life with less fatigue is wonderful. I’ve also started coaching a 5K team in town and we teach them to run by alternating between running and walking.

  Just wanted to say thanks and share my story. I wouldn’t be the runner I am today without that chance meeting and hearing you speak at Big Sur a few years ago. That drop in the water is still rippling.”

  Hannah

  No more hip pain!

  “Just wanted to give you an update on your suggestions from the Nashville running school. If you will remember, my hip was hurting after the long runs and you suggested I use R15sec/W45sec for the next long run. Well, JoAnne and I tried it in our long run and it was a great warm-up but after about a mile we could hardly stand to stop at the 15 seconds so we changed it to R20sec/W40sec and truly that is the happy pace for us. We end up gliding at the end of the 20 seconds to transition into the walk more easily. It was fantastic! We had never had such an enjoyable run. We did the R20sec/W40sec in the half marathon in B’ham this last weekend and it was awesome! My hip did not hurt at all at the end and we finished in 2:50:49 which was perfectly on our 13-minute pace with a hill that was about 2 miles long. We are so psyched to do it again. Wow, thanks for the great advice.“

  Robin

  “Your training programs have gotten me to where I am today. I couldn‘t run ¼ mile, now I‘m a Boston Qualifier.”

  Jim

  “Run Walk Run® has revolutionized my running. I can’t believe…

  How great I feel at the end of each walking break when I start running again.

  How good I feel the rest of the day as well as the next after a long run.“

  Kevin

  Running faster and feeling better with Run Walk Run®

  “I started running for the first time in my life about a year ago as a way to fight the boredom of the bike, treadmill, and stair stepper at the gym. I gradually increased my distance to 5 miles, running non-stop. A friend recommended your book on running and I read it and it made a lot of sense, so I started right away with the R3min/W1min ratio. From my first run using the Run Walk Run® method, my times were faster and I felt better. So I started to increase my distance just for fun to see how far I could go. Once I got over 7-8 miles, I bought your half marathon book and started to train for a half marathon in September. And my mileage just kept increasing while I was still feeling good, so I bought your marathon book and trained for a full marathon in November and ran it only 6 months after starting to run for the first time in my life! I’m a big believer in the Run Walk Run® method for making running enjoyable and staying injury-free!!! I also admit to following all your advice for the to-finish marathon and that really helped. I’m so glad I just focused on finishing and making it fun. Now I want to do it again (and maybe even improve on my time)!”

  Allison R.

  No asthma attacks!

  “Recently, I was hit with pneumonia and was out of running for a month only to find that when I started running again, my old methods left me with an asthma attack. I realized I needed to look into other methods of training. I discovered your podcasts and LOVE them! The first time I used the 30 seconds run/­30 seconds walk, I was able to go the distance without fatigue and no asthma attacks!”

  D. C.

  Amazing results when undertrained

  “Six weeks before the marathon I became injured. I trained very little during the last 6 weeks but did a 12 mile non-stop run one week before. At the expo, you told me to run a minute/walk a minute. I had never tried Run Walk Run® so I gave it a try and was able to increase the running during the race to 2 minutes.

  I did this up to mile 20 and ran the rest of the way. I felt great the whole race and strong at the end running mile 25 at an 8:20 pace. You said you wanted me „to have a good race“ and I DID! I remain injury free and the course was spectacular. My time was 4:06 with the first half at 2:03—so I ran an even split.”

  Dean S.

  Attitude improvement

  “Run Walk Run® has given me control over my training, my attitude, and my life. I never expected the changes to my outlook on life. What a pleasant surprise. And the best thing about it is that it is something that will never go away. I’ll always know what I’ve been able to accomplish and that I can do whatever I set my mind to.”

  B. T.

  Family runs together with Run Walk Run®

  “By using R30sec/W30sec, my husband Bill, my 12-year-old son Reid, and I finished the half marathon 12 minutes faster than expected. It was a big first half marathon for Reid and Bill who started running after a serious brain tumor challenge. Bill said, “I used to proudly tell people that my wife is a runner. Now I can proudly tell them that I’m a runner, too.” I‘m still on that endorphin high!“

  A. C.

  “We were middle-aged guys who had come to realize that the only way we were going to set a personal best at our age was to do something we’d never done before.

  I’ve never been a strong runner. I joined my high school cross-country team not for love of running, but because of a girl. (She was faster than me, so the strategy didn’t really work out.) My relationship with running has always been what you could call complicated; I liked the effect, but not so much the cause. I even stopped running for 10 years or so with the excuse that my knees hurt, or some such thing.

  Then about 5 years ago, someone at work said he was going to run the Big Sur Marathon. I said I admired his lunacy, but he said it wasn’t that hard. He said he followed the Galloway Method. He explained that he alternated running and walking intervals, and that he was able to go farther than he ever could without stopping. So I went for a run with him—expecting to be thoroughly humiliated by a guy 15 years my junior—and I was hooked. I started a recreational running club at work. When we’re having a particularly difficult time on our Sunday long run, we’ll just say to each other “What would Jeff do?” or “Remember what Jeff says: Obey your body” or “In Galloway we trust.”

  Don’t get me wrong. We weren’t zealots looking for a spiritual guide. We were middle-aged guys who had come to realize that the only way we were going to set a
personal best at our age was to do something we’d never done before. And even though I’ll never qualify for Boston, running has given me life memories I’ll always cherish.“

  E. B.

  Run Walk Run® improves running and life

  “It wasn’t an easy decision for me to embrace your program fully, but it was one of the best decisions I have ever made. Every promise you make in your books and at your clinics about the impact of your method on one’s running and one’s life is coming true for me. I really can’t begin to thank you enough.”

  A. C.

  Forty-five pounds lighter and now a marathoner

  “Jeff, your methods and education have changed my life forever. In just one year, I went from 44 years old and ZERO exercise for the past 20 years to 45 lbs. lighter and just ran a 4:41 marathon. Resting heart rate went from 80 BPM down to 52 BPM.“

  T.K.

  Others are inspired to exercise because of Run Walk Run®

  “Because of my success with your method, my dad (>70) is planning to do a 5k with me, a friend who never ran before is running 20ish miles, my best man in my wedding, who never ran, is doing the Army 10 miler with me (with his 13 year old daughter), a long time friend who was about 350 pounds has started running, has done two 5ks and has started to lose weight, two neighbors and a friend of mine have completed the Marine Corps marathon, and a small group of women from church have started to run as well.

  All this has happened using your books and methods and the learning I’ve received from your coaching. It’s really cool.”

  S. T.

  Total change in attitude!

  “The last six months following the Run Walk Run® program have been amazing. After an unpleasant divorce and two miserable years, I am happy and healthy and training for the marathon was a big part of that.“

  D. M.

  New life after a tragedy

  “My son was killed in Iraq 4 years ago and as you would expect I crawled into a dark hole. A year ago another mom who had also lost her son in Iraq convinced me that I should try running. I laughed because I have never run beyond what was mandated in school PE, but she was convincing. I found your program online and decided to give it a try. Our plan was to run the Marine Corps Marathon this year to honor our sons—a very lofty goal—so I registered for the marathon and your local training program.

  I had the opportunity to meet you and hear you speak when we kicked off the spring program here in Salt Lake. I reluctantly attended the seminar because I looked about as far from a runner as you can get. I was truly inspired to hear you speak; you answered my questions and not once did I feel like I didn’t belong with the group. I bought several of your books on getting started and nutrition; both are well-worn and have been a constant go-to this year. Your directors here in Salt Lake took it from there. Angie Whitworth and Jim Levy were there for me every step of the way. Not once this year did I feel like I could not reach my goal even though it was tough. I followed your program to the letter and never missed a run.

  Before your program I was not able to run to the end of my street, but I kept going. I have lost almost 70 lbs. since I met you earlier this year and have run three marathons, including the Marine Corps Marathon I had planned to honor my son. I have five more races planned for the upcoming year and I have truly found a passion for running through your program.

  You need to know that while I will forever miss my son, I can see the sunlight again. I am healthy, I am a runner, I am a marathoner, and I have a new passion for life. I owe all of this to you, Angie, Jim, and your program. Thank you, you all will forever have a special place in my heart!”

  T. D.

  Attitude change and 80 pounds lighter

  “My exposure to your Run Walk Run® philosophy has truly impacted the person I am today. I no longer dread getting up to run. In fact, I cannot stand to miss it! About a year ago I couldn’t even run 20 seconds without stopping. The other morning I was at the track and I was running my 6th 400. I ran it in 2:19!

  My weight continues to go down. I weigh less now that I have in about 5 years. If I drop 20 more pounds (my goal) I will have lost 100 pounds since the height of my pregnancy! So I just keep on trucking!!

  Thank you again for your guidance, friendship, and inspiration. You have inspired me to be an athlete again and I cannot shake this running bug I caught from YOU.“

  A.K.

  Life change

  “I just wanted to let you know that your Run Walk Run® method has changed my life. (A little dramatic maybe? No. Not really.)

  I started running at 48. I’ve never been an athlete—in fact, I smoked for 16 years. Sedentary life caused a weight gain in my 30s and 40s. I lost some weight when I was 47, decided that to keep it off I needed to up my exercise, and thought I’d try running.

  So without any coaching or knowledge I tried. I couldn’t even run to the church—less than 300 meters away! I slowed down and persisted though, as I had an event in honor of a dear friend’s daughter who passed away from cancer at 21, and I was GOING to run that 5k for her! I read and trained, and trained some more, and eventually could run 5K without stopping, but not without injury. I ran the 5K and was hooked on running, so two months later attempted a 10K (Can you say overtraining??) and sidelined myself really well with a severe plantar fascia injury. Ugh. It was so bad I could barely walk. I went to physio for 6 weeks and it took another 6 before I was allowed to run for even a minute. It took about 6 months for the injury to heal completely. What did I learn? I was never going to let THAT happen again! (And I learned I was really hooked on running and really, really still wanted to run!)

  So I started searching the net for ways to run without injury and guess whose name popped up again and again?? I thought, “This make sense! I can do this, after all, I’m very good at walking!”

  I read everything I could find on the net by you. I bought a couple of your books and an interval timer and I was off! (This was about November/December 2011).

  I used your method to train over our long cold winter here in eastern Ontario, Canada. I ran and walked in the rain and the snow and I had a good time doing it! (Every run I find something pretty, fun, and inspiring to enjoy). I had a goal in mind and I have reached it. Last weekend I ran the Ottawa Half Marathon in 2:38! I ran according to what my body was telling me and I came in strong and happy! I had lots of energy after the race (once I’d cooled down) and went on to enjoy my day with my family and friends.

  Well, you know the sense of pride I feel at setting and then achieving such an unfathomable (just a few years ago) goal, and I’m still flying high. I think a marathon may even be in my distant future but I’ll revisit that another day. I certainly can see a few more half marathons in my life to help me maintain my fitness. (I love a goal to work to.) And I might even do that negative split when I run a half in the fall when the weather is a little better for runners.

  I just wanted to say thanks, you’ve made such a difference in my life and in the lives of many, many others.“

  K. R.

  Run Walk Run® makes it possible to enjoy accomplishment

  “I met you at the Nashville Fleet Feet a few months ago. I told you then that I was a newbie, inspired by your Run Walk Run® method to continue in this sport. I had to complete your 5K training program three times before I felt I could attempt a race, but my wife and I did a 5K race in Knoxville, then the Expedition Everest 5K Challenge in Walt Disney World, and now we’re both completely hooked. I’m 51 years old, but I intend to run every Disney race—that’s my bucket list.

  I started running simply to drop a few pounds and get my blood pressure under control. All that was achieved in the first few months. And by then, I was addicted! If I miss a run now, I feel deeply disappointed in myself. I constantly bore non-runners with all my running talk. My proudest possession is my Forerunner. And I’ve read all your books at least four times. I have tons of mental tricks to get myself through the tough miles, thanks to your suggestions and your b
ook Mental Training for Runners. (My autographed copy is completely dog-earred.) The trick that works best for me: I started track in middle school because I was intrigued by the Steve Prefontaine articles in Sports Illustrated back then, so I’m fond of saying “Pre Lives” out loud. It’s always good for a few more run segments, even if other people look at me like I’m insane. Heck, I know I’ll get plenty of those looks anyway! And I often pretend that you’re running right beside me, making sure I don’t run the run segments too fast. Especially in those first few miles. That truly works for me. If the teacher is right beside the pupil, the pupil is far more attentive and obedient, right?

  I just wanted to take a few minutes to thank you for your advice, enthusiasm, and encouragement. I’m thoroughly hooked on running now. HEALTHY running, the Galloway Way. All I want is to someday be able to keep up a 10-minute pace. And if that day never comes, I can content myself with my 12:30 pace.“

  T.M.

  Strong to the finish

  “I decided to try your Run Walk Run® method in a race (heretofore I couldn’t bring myself to walk in the early miles), and it really worked wonders. The race was a 20-miler, and I used it as a prep for this fall’s Twin Cities Marathon (I hope at some point you can come back to the Twin Cities). At the half marathon point I noticed my time was a bit better than the two previous half marathons I had run just weeks earlier. The biggest improvements were that I felt relatively strong at the finish instead of feeling like I was starting to fall apart, and the diminished muscle soreness (no ibuprofen afterward….that’s a first!) really has me hooked! Even though it is hard to take breaks in the early miles, I know it’s really worth it. As I get older, I have much more confidence that your method will help me run stronger and longer. I deeply appreciate all of the credence you have brought to the Run Walk Run® method as it’s helped make the sport of running much more accessible and enjoyable!”

  S. F.

  Run Walk Run®: Focus on a different kind of success

  “I am 61 years old and for about 20 years was an avid (and successful runner—qualifying for Boston Marathon in a time of 3:43). Sometime in my later 40s, I slacked off my running due to heavy workload and Atlanta commute times and within another couple years was having knee, hip, and back pain whenever I tried to run with any regularity. I had almost given up on running when I heard you speak at the CDC Lifestyle Fitness Center in the spring of 2010. After you spoke, I explained to you in an aside that I used to be a fast runner (with a 7-min/mile pace) and asked how should I go about regaining that speed now that I was almost 60. I will never forget your response—“You don’t. Don’t try. You will get a career-ending injury.”