Galloway's Half Marathon Training. Jeff Galloway
some pavement and some softer surface if possible.
Pace work–a track or any accurately measured segment.
Races and tests–Look carefully at the course–avoid hills, too many turns, or even too much flat terrain if you usually train on rolling hills (in a non-hilly race, you will fatigue your flat running muscles more quickly, if you don’t run long runs on flat terrain). Read the section on racing.
Drills–any safe running area with a secure surface.
SAFETY: TOP PRIORITY!
Pick a course that is away from car traffic, and is in a safe area–where crime is unlikely. Try to have two or more options for each of the components because variety can be very motivating.
SURFACE
With the correct amount of cushion, and the selection of the right shoes for you, pavement should not give extra shock to the legs or body. A smooth surface dirt or gravel path is best for most runners for the easy days. But beware of an uneven surface especially if you have weak ankles or foot problems. For your tests, speedwork, and drills, you may have to talk to your shoe experts to avoid blisters, etc. when running on certain types of surfaces. Watch the slant of the road, trail, track or sidewalk–flat is best.
PICKING A RUNNING COMPANION
On long runs and on easy days, don’t run with someone who is faster than you–unless they are fully comfortable slowing down to an easy pace–that is…slow for you. It is motivating to run with someone who will go slow enough so that you can talk. Share stories, jokes, problems if you wish, and you’ll bond together in a very positive way.
The friendships forged on runs can be the strongest and longest lasting–if you’re not huffing and puffing (or puking) from trying to run at a pace that is too fast. On speed days, however, it sometimes helps to run with a faster person as long as you are running at the pace you should be running in each workout.
REWARDS
Rewards are important at all times. Be sensitive and provide reinforcements that will keep you motivated, and make the running experience a better one (more comfortable shoes, clothes, etc.).
Positive reinforcement works! Treating yourself to a smoothie after a hard run, taking a cool dip in a pool, going out to a special restaurant after a longer run–all of these can reinforce the successful completion of another week or month. Of particular benefit is having a snack, within 30 minutes of the finish of a run, that has about 200-300 calories, containing 80% carbohydrate and 20% protein. The products Accelerade and Endurox R4 are already formulated with this ratio for your convenience, and give you a recovery boost also.
AN APPOINTMENT ON THE CALENDAR
Write down each of your weekly runs, transposed from the schedule in this book, at least 1 week in advance, on your calendar or journal. Since each week is broken down for you in this book, you can use it as your guide. Sure, you can change if you have to. But by having a secure running slot, you will be able to plan for your run, and make it happen. Pretend that this is an appointment with your boss, or your most important client, etc. Actually, you are your most important client!
MOTIVATION TO GET OUT THE DOOR
There are three times when runners feel challenged to run: 1) early in the morning, 2) after work, or 3) before the tough workouts. In the motivation section there are rehearsals for challenging situations. You will find it much easier to be motivated once you experience a regular series of runs that make you feel good. When you run and walk at the right pace, with the right preparation, you feel better, can relate to others better, and have more energy to enjoy the rest of the day.
TREADMILLS ARE JUST AS GOOD AS STREETS FOR SHORT RUNS
More and more runners are using treadmills for at least 50% of their runs–particularly those who have small children. It is a fact that treadmills tend to tell you that you have gone farther or faster than you really have (but usually are not off by more than 10%). But if you run on a treadmill for the number of minutes assigned, at the effort level you are used to (no huffing and puffing), you will get close enough to the training effect you wish. To ensure that you have run enough miles, feel free to add 10% to your assigned mileage.
USUALLY NO NEED TO EAT BEFORE THE RUN
Most runners don’t need to eat before runs that are less than 6 miles. The only exceptions are those with diabetes or severe blood sugar problems. Many runners feel better during a run when they have enjoyed a cup of coffee about an hour before the start. Caffeine engages the central nervous system, which gets all of the systems needed for exercise up and running to capacity, very quickly.
If your blood sugar is low, which often occurs in the afternoon, it helps to have a snack of about 100-200 calories, about 30 minutes before the run, that is composed of 80% carbohydrate and 20% protein. The Accelerade product has been very successful.
Chapter 5
THE GALLOWAY RUN WALK RUN METHOD
“Walk breaks let you control the amount of fatigue on your legs and body”
I doubt that you will find any training component that will help you in more ways than my Run Walk Run Method. I continue to be amazed, every week, at the reports of how these strategic walks help runners to enjoy the half marathon as they improve their finish time. When placed appropriately for the individual, walk breaks will erase fatigue, reduce stress, improve motivation, increase running enjoyment, speed up recovery, and allow the runner to finish with strength. Here’s how it works.
WALK BEFORE YOU GET TIRED
Most of us, even when untrained, can walk for several miles before fatigue sets in, because walking is an activity that we can do efficiently for hours. Running is more work, because you have to lift your body off the ground and then absorb the shock of the landing, over and over.
The continuous use of the running muscles will produce more fatigue, aches, and pains than running at the same pace while taking walk breaks. If you walk before your running muscles start to get tired, you allow the muscle to recover instantly–increasing your capacity for exercise while reducing the chance of next-day soreness.
The “method” part involves having a strategy. By using a ratio of running and walking, you can manage your fatigue. Using this fatigue-reduction tool conserves resources and bestows mental confidence to cope with any challenges that can come later. Even when you don’t need the extra strength and resiliency bestowed by the method, you will feel better during and after your run, and finish knowing that you could have gone farther.
“The run-walk-run method is very simple: you run for a short segment and then take a walk break, and keep repeating this pattern.”
Walk breaks allow you to take control over fatigue, in advance, so that you can enjoy every run. By taking them early and often you can feel strong, even after a run that is very long for you. Beginners will alternate very short run segments with short walks. Even elite runners find that walk breaks on long runs allow them to recover faster. There is no need to be totally exhausted at the end of any long run.
WALK BREAKS.…
• Give you control over the way you feel at the end.
• Erase fatigue.
• Push back your fatigue wall.
• Allow for endorphins to collect during each walk break–you feel good!
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