What you’re about to read is the result of my own experience after using this running method for two years. The benefits listed below are subject to my genuine opinion. Always consult your doctor before trying a new exercise or increasing the levels of your current physical activity.
Whoever knows my story with running will agree on the fact that this sport chased me for 23 years, until I finally became a runner. It wasn’t easy, but when I decided to commit to it my Dad became my running coach. At that time he told me that in order for me to run efficiently, I needed to run for one entire minute and walk for two. I thought that’s not really running, but he told me to trust him and to do it. Later on, I could switch it up for two minutes running and one minute walking.
And that is how I basically started to run. I followed my Dad’s recommendations and not too long after that I was running for five minutes and walking for one. Later on, that ratio increased to one mile running and one minute walking, and so on. By taking these short walking breaks, I was able to attain distances I’ve never imagined I could.
But little did I know about the actual method.
Dad always mentioned this guy Jeff Galloway and the Run/walk method. I wasn’t really interested on hearing about that. I just wanted to run and therefore I followed his advices and instructions on how to do it. It wasn’t until my last race that I felt curious about Galloway and the method that basically turned me into the runner that I am today.
I saw a runner in very good shape doing a run/walk technique. I tried to keep up with her pace but I ended up far behind. I was really impressed, how can somebody that was running and walking be faster than somebody who was only running?
Of course I needed to do my research. As I read more and more about it, I realized that the benefits attributed to this method are ones that I have enjoyed myself during my running journey.
And what are those benefits?
If you wish to read more about the Galloway’s Run/Walk Method and it’s scientifically proved benefits, you can check them here and here. Instead, I’m going to talk about the benefits I’ve experienced myself as a runner in the last couple of years which I also think can be beneficial to others as well:
- Avoiding injuries. By using the run/walk method, I can happily say that I haven’t had any injures in two years and one attempt of half-marathon training (where I pushed for more miles that I should’ve in weekly basis).
- Checking in with your body. Taking walking breaks will allow you to catch up with your breath and recover your sore muscles. However, these walking breaks will allow you to connect with your body and to acknowledge how are you actually feeling. Once you’re recovered, you get to start that new lap feeling strong.
- Honoring your body. Running is about having a better and healthier life. Why would you put yourself in risk of getting injured because you’re pushing too hard? By taking walking breaks and allowing yourself to recover, you’re actually having a sense of auto compassion that honors the true capacities of your body. To me, this makes you a better runner and a better individual.
- Stay motivated. The more you attain, the more motivated you’re going to feel. Because of all the reasons I mentioned above, I’ve been able to accomplish larger distances and faster paces way quicker than I imagined. Seeing the progress is surely my main fuel of motivation.
I don’t really follow the ratios recommended by Galloway anymore because I like to feel like I’m “flying” through each mile. Nowadays, I take walking breaks every mile or every other miles. Not because I’m tired, but because I believe is good for me. I’m still a beginner in this thing of running. I still want to try other methods for races. However, I do believe that Galloway’s Run/Walk method is a smart way of running. Specially if you’re a beginner, and you think you suck at running (as I used to think about myself once).
Run/Walk Method: yay or nay?
How did you start your Running journey?