Happy Halloween!
On October 1st of this year I completed my first 5k. It was an amazing experience! I have always enjoyed running and I thoroughly enjoyed my first race, so much so that I am now looking for my next race. One of my goals in life is to run a marathon. I know that it takes a lot of hard work and an incredible amount of dedication to complete such a task, but I truly believe that it is.
One of the most daunting tasks in preparing for a race is how to properly train. It is essential to have enough time to develop endurance, build muscle, and recover. One of the fastest growing trends in the world of running is the run-walk method. This method was developed by Jeff Galloway, an avid runner and a familiar face when it comes to marathon races. He has developed a system in which a runner takes breaks during long distance runs. Instead of slowing the runner down, his method has proven to better the time of many runners.
How could this be possible? After many trials, many runners continually recorded significantly faster times because they did not have to decrease their speed at the end of a long run. The muscles of the legs, when continually used at such intense paces, like during a marathon run, tire very quickly. These muscles tire because they are used in the same capacity for hours on end. By taking walking breaks, one is using a different set of muscles, allowing for a more used set of muscles to have enough time to repair. Using a run-walk method then displaces the tedious task of running long distance over several different muscle groups.
To use the run-walk method during a marathon, a runner must only utilize this method up until the 18 mile. The run-walk method has the best effects when a runner uses the technique immediately, not when they begin to feel fatigue. Galloway also has described a training pace for a correct run-walk ratio:
8 min/mile- run 4 minutes/ walk 35 seconds
9 min/mile- run 4 minutes/ walk 1 minute
10 min/mile- run 3 minutes/ walk 1 minute
11 min/ mile- run 2:30 minutes/ walk 1 minute
12 min/mile- run 2 minutes/ walk 1 minute
13 min/ mile- run 1 minute/ walk 1 minute
14 min/mile- 30 second run/ walk 30 seconds
15 min/mile- 30 second run/ walk 45 seconds
16 min/mile- 30 second run/ walk 1 minute
Running in a race was one of my greatest accomplishments. It instills a lot of pride in oneself, knowing that you can put your mind to something and complete it. I highly recommend that everyone try it out, you will not be sorry!
On October 1st of this year I completed my first 5k. It was an amazing experience! I have always enjoyed running and I thoroughly enjoyed my first race, so much so that I am now looking for my next race. One of my goals in life is to run a marathon. I know that it takes a lot of hard work and an incredible amount of dedication to complete such a task, but I truly believe that it is.
One of the most daunting tasks in preparing for a race is how to properly train. It is essential to have enough time to develop endurance, build muscle, and recover. One of the fastest growing trends in the world of running is the run-walk method. This method was developed by Jeff Galloway, an avid runner and a familiar face when it comes to marathon races. He has developed a system in which a runner takes breaks during long distance runs. Instead of slowing the runner down, his method has proven to better the time of many runners.
How could this be possible? After many trials, many runners continually recorded significantly faster times because they did not have to decrease their speed at the end of a long run. The muscles of the legs, when continually used at such intense paces, like during a marathon run, tire very quickly. These muscles tire because they are used in the same capacity for hours on end. By taking walking breaks, one is using a different set of muscles, allowing for a more used set of muscles to have enough time to repair. Using a run-walk method then displaces the tedious task of running long distance over several different muscle groups.
To use the run-walk method during a marathon, a runner must only utilize this method up until the 18 mile. The run-walk method has the best effects when a runner uses the technique immediately, not when they begin to feel fatigue. Galloway also has described a training pace for a correct run-walk ratio:
8 min/mile- run 4 minutes/ walk 35 seconds
9 min/mile- run 4 minutes/ walk 1 minute
10 min/mile- run 3 minutes/ walk 1 minute
11 min/ mile- run 2:30 minutes/ walk 1 minute
12 min/mile- run 2 minutes/ walk 1 minute
13 min/ mile- run 1 minute/ walk 1 minute
14 min/mile- 30 second run/ walk 30 seconds
15 min/mile- 30 second run/ walk 45 seconds
16 min/mile- 30 second run/ walk 1 minute
Running in a race was one of my greatest accomplishments. It instills a lot of pride in oneself, knowing that you can put your mind to something and complete it. I highly recommend that everyone try it out, you will not be sorry!
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