Run injury free with Jeff Galloway - Google Talk
The Galloway method—people either love it or hate it. Me, I’m all for it. When I started training for my first marathon nearly 10 years ago, my partner mentioned it. All I heard was “it’s okay to walk”, and I was sold. Since then, I’ve continued to run and put walking in as I need it, and I’ve been real happy with the results.
The other day, I ran across this hour long session Jeff Galloway gave at Google. And regardless of whether you practice his methods or not, you mush admire the fact that he’s led tens of thousands of people through their marathon training. I suggest giving it a watch, he’s got some gems of advice in here, that I think everyone can use. Below are some of the things I saw that stuck out.
Advice for getting shoes: When you find shoes you like, buy a second pair. Once a week, after a run, put the second pair and run around for a ¼ mile or so. This will break in the new shoes, and also allow you tell when the old ones feel bad compared to the new ones. That’s a good way to know when to throw the old ones out.
Stretching: There’s no need to do stretching before running. That was brought to the sport by a bunch of football coaches who were training track on the off season. I don’t know if it’s true or not, but hey, I like it. I do some warm-up, but just to get the blood flowing, before a race. Otherwise, I figure on a long run, there’s plenty of time for the muscles to figure out what’s going on.
Run/Walk Ratios: He gives suggested lengths of time for running/walking based on your speed. I must have missed that when I read his book, but nice to have now. Although I don’t know if I’ll stick with it. When I was really paying attention during that first marathon, I found that either a 5 minute or 10 minute total cycle was best, because it was easy to do the math. (i.e. 8 minutes run, 2 minutes walk, or 4 minutes run, 1 minute walk.) When I look at my watch, all I needed to do was look at the minute to see if I should be running or walking. (Using the above example, if it’s 8 or 9, then walk, else run. Or if it’s 4, then walk, else run.)
Now, on a side note, one thing he doesn’t talk about, but it’s worth mentioning in case you’re following his methods and don’t have a coach to teach you this. Please, please, please pay attention to your surroundings! And if you’re mid-pack, don’t come to a sudden halt. Make sure there is no one behind you first. I think that’s most peoples biggest frustration with run/walkers…Slamming into them from behind because they made an unexpected stop in the middle of a crowd because their timer went off. Grrr….
For those looking for an introduction to Jeff Galloway, you can look him up on Amazon. The Marathon book is the one I started with.
Hope you enjoy the video. Let us know in the comments what you thought of it.