#jeffgalloway131 – Rooting to Rise

One Year Later I am Stronger ~ How Running Made this Possible

Posted on October 7, 2015July 12, 2022 by twomomsadmin

Here I am one year later – running a race that marked a pivotal point in my life, the General Montgomery Day race. It was the first race I ever ran and looking back, in one year’s time I have certainly accomplished a lot. A lot includes not only my skill and endurance but also my self confidence in me and life.

A good friend asked me how running has changed my life, so naturally I turned his question into a blog post. On this anniversary of running my first race, I am reflecting on my outlook on life and running.

Initially I didn’t plan to become a runner, I just wanted to participate in a runDisney event with my DBFF (Disney Best Friend Forever) and wear a tutu while doing it. That desire to wear a tutu turned into a desire to live a more fulfilling life – that must have been one powerful tutu!

Running has become the most effective tool for showing me what I am really made of. It has proved that I can push through barriers and that struggles are only obstacles that are meant to be hurdled and conquered. Running makes me feel strong, powerful, accomplished and an awesome role model for my daughter. As the miles accumulated so did my desire for more; not just more miles but more out of life.

While I was falling in love with this new ideal I began to go through a major transition in my life; in hindsight I see how running was preparing me for those changes.

Running not only helps me to realize I have no limits in what I strive to accomplish but it also broke me out of the small world I created for myself over the years. As life evolves I must evolve with it, just like my running goals. Running and racing has become my vehicle to see the world as a whole new beautiful and inspiring place – from my backyard to Infinity and Beyond!

I love a challenge by nature. This is partially how I became hooked on running. I continue to challenge myself with speed, endurance, mileage, strength, and wisdom. Running has forced me to dig deep within, not only physically but emotionally as well. Some people run to clear their mind but for me during emotionally trying times my running suffers greatly, making it an important priority to look deep within to unlock and release whatever is weighing me down, figuratively and literally.

So here I am one year later~
Some of my recent changes have taken quite a toll on me emotionally, spiritually, and at times physically. There are days that I just cry and I can’t possible run – but I know I am so very strong and capable of getting back up and brushing my knees off and tackling life. It may not be the next day, it may even take a whole week for me to put my running shoes back on, but I know I am going to do it. How do I know this? Because running has taught me that if I push back hard enough and I set my mind in the right place I can win any battle whether it’s a race or in life.

One year later I am not just a stronger runner, I am a stronger me. Some days I don’t feel so strong but I know that deep within, my strength is there, I just have to dig deep to release it- running has shown me this. Some challenges take longer to conquer and that is why they are called challenges. Running continues to teach me that conquering challenges takes time and patience, the patience part….. well I haven’t gotten there yet- I’m still working on that.

Oh! And by the way, that one year later of training brought my miles per minute for this General Montgomery Day 10K race from 11:39 in 2014 to 9:22 in 2015.

Don’t stop pushing, don’t stop dreaming, and don’t stop doing because you can accomplish whatever you set your mind to.

JEFF GALLOWAY

THE TRAINING PLAN

WHY SHOULD I HAVE A TRAINING PLAN? When using a proven strategy, a runner gains control over fatigue while improving motivation. Those who follow the right training plan, for the individual, tend to improve more, with less injury risk.

WOULD BEGINNERS BENEFIT MORE FROM A PLAN? Unfortunately, most beginners “run as they feel” or follow conflicting advice. This leads to confusion and more aches and pains. The right schedule will systematically increase the type of running needed for a goal, with strategic rest for rebuilding.

KEY TRAINING ELEMENTS:
1) A longer run builds endurance, 2) a hilly run builds strength, 3) Scenic or social runs insert fun and keep you coming back for more.

WHAT IS ADDED TO A PLAN IF THE GOAL IS TO RUN FASTER? The right training plan will gradually increase the speed repetitions needed for the individual goal. Easier days and rest days must be inserted before and after speed workouts. To avoid injury, the pace and the increase must be realistic for the individual.

EVERY OTHER DAY! Most runners—especially beginners—run best when they run every other day. This allows for the “weak links” to heal. The very slow long run is usually on the weekend, when there is more time available. Hills and fun days can be run on the short runs during the week (for example, Tuesday and Thursday)

SHOULD I EXERCISE ON NON-RUNNING DAYS? While you don’t have to exert yourself on non running days to improve your running, exercise will energize your mind, and improve your attitude and vitality—while burning some fat. So I recommend any exercise that does not fatigue the calf muscle, such as recreational walking.

DOES VARIETY HELP? Changing things a bit can improve motivation. You don’t have to change the “mission” on specific days, but alternating some of the courses or running with different groups can make each day more interesting.

WHAT ARE VARIOUS MISSIONS, FOR VARIOUS DAYS? Each type of run bestows a different benefit. Hill runs build strength. Drills that work on cadence, gentle acceleration and gliding will improve your running form. Long runs produce stamina and endurance.

WHAT SHOULD I DO THE DAY BEFORE AND THE DAY AFTER LONG OR FASTER RUNS? Take it easy on these days. Do little or no exercise, don’t over-eat, drink 8 glasses of water/sports drinks, and focus on how you will enjoy the next run.

SHOULD I SKIP THE REST DAYS—TO IMPROVE MORE QUICKLY? Not Recommended! It is during the days off from running that the running body rebuilds and improves. While some runners can get away with running short and slow runs on rest days for a while, these “junk miles” can compromise recovery and lead to injuries.

IF I DON’T LIKE A WORKOUT CAN I SUBSTITUTE? Following a consistent plan is more likely to lead to success and improve motivation. Those who pick various elements from different schedules experience more burnout and injury.

The First Ten Things I Learned about Running …. and how they make me a better runner

Posted on June 8, 2015July 12, 2022 by twomomsadmin

When I started training to fulfill my obsession to run in the 2015 Princess Marathon Weekend in Walt Disney World, I had no idea this one obsession would turn into a much larger one. Running is addicting – period end of sentence. Be prepared when you decide to take your first dash out the door, it will probably be a life changing experience!

*** Check out our video montage from the 2015 Princess Marathon Weeknd Video Montage ***

In light of my new obsession I have learned quite a bit of information which has helped me to run stronger, quicker and safer. Here are the top ten principles of running that I have learned in my first year of becoming a runner.

First things First –

The right running shoes can make or break your run, I think I changed mine 3 times before I settled into a pair. How do you know you have the right pair, by how your body feels overall after a run. Not wearing the proper running shoes for your feet will result in pain and lead to future injuries. Here is a guide to help better understand how to choose the best shoe for your best run. Learn Your Running Show Lingo

Not only is the shoe important, so is the sock choice –

Going out for a quick 3- mile run may not require the most top notch, high tech pair of socks, but when you start running longer distances what you slip your feet into can mean the difference between gliding or limping across the finish line. Look for socks with the least amount of cotton; cotton holds all the moisture in and this will result in blisters amongst other complications. As you invest time in your run – you will need to invest more money into your socks. 9 Best Running Socks of 2014-2015

Now let’s talk about running stronger. Being a fairly new runner, I wasn’t concerned or even knowledgeable enough to be concerned about being a stronger runner. By pure accident I found the key to my stronger running success.

Cross Training-

To be a stronger runner in endurance and speed and to help prevent injury it is important to find other forms of exercise outside of running. I have found using plyometrics has been an excellent method for me. During this past frigid New York winter, I searched for some form of indoor exercise since I was not able to tolerate the northern chill. I dialed into a plyometrics DVD and when spring sprung and I was ready to hit the pavement once again I felt explosive! My endurance and speed had increased! I ran faster, stronger and with more ease. I now make this part of my weekly routine, not only to strengthen my whole body and hopefully prevent any future injuries but to also help me be at the “top of my game” during races and long runs.

Stretching –

“It’s a no brainer, of course I need to stretch before I take off into a sprint or a jog.”

Not so, I learned static stretching is not recommended prior to any kind of workout; it actually decreases your strength and endurance. It is better to warm up dynamically with jumping jacks, high kicks or stationary jogging with high knees. In some instances static stretching may be in order. If you have a reoccurring issue of tightness in a particular area of your body, such as, ham strings, calf muscles or like me, an iliotibial band, by all means stretch if this helps to prevent injury or pain during your run.

“The mind rules the body.” My mother has quoted this on several occasions for many different situations and I will say it reigns true with running.

Running is certainly a sport of strength and stamina –

Where you place your thoughts will most certainly determine to what degree your strength and stamina will carry you through. Keep your mind focused on positive thoughts of success, a can do attitude. I have learned I am way more capable of achieving longer mileage and even faster mileage when I run with a clear mind and positive and uplifting thoughts – Heavy thoughts make for heavy legs.

Set your mileage –

When you’re lacing up, set the mileage you want to accomplish that day in your head. Your mind will be focused on that goal and this will help you push through those more difficult miles and to keep on keeping on!

Never say Never –

As I mentioned above, I have learned in my first year as a runner that I can achieve more than I thought possible. My initial goal was to run in the 2015 Princess Marathon Weekend with my friends and wear a tutu. Once I met that goal I realized I wanted more, my journey was not complete and it became ever changing and evolving. I will be running my first Half Marathon this weekend and in January 2016 I will be running in the WDW Marathon! Don’t set limitations on your journey, let it bring you to places that you never say never to. I promise it will be life changing!

Find yourself a Running Buddy or Buddies –

When I first started running I was more than happy to tackle those miles alone. I welcomed the solitude and silence of being a solo runner. Once I hit 10 miles and more I needed the encouragement and comradery of another runner alongside of me. Even if we didn’t finish together as long as we started out together, it helped mentally and psychologically to get through those higher mileage goals. Nicole encouraged me to reach out on social media sites to find other runners. This was something I was not comfortable with so it took some additional encouragement from her before I followed thorough with that. But in doing so I have met and ran with some wonderful people! I encourage you to do the same. **Read here about the Power of the Group by Jeff Galloway – runner/author/coach

So much information and so many opinions – my head is spinning! –

Everyone loves to share their opinions about sneakers, gear, fuel, run schedules; it can get a little overwhelming and confusing. In the beginning I kind of shut down to it all and just did whatever I felt like doing; this worked until about my 6 mile marker. There comes a time when it is important to start paying attention to the articles you read and other runners you talk to. Not all advice will be the best advice for you, figure out what works with the mileage your running what makes your body feel optimum during and after a run.

Enjoy Yourself ~ #runfun

Running is hard work, from your very first run to the endless miles and races to come. Challenge yourself, push your limits, but don’t forget to have fun while doing it. Find a way to have fun with your run. Wear fun run clothing, find beautiful places to run, meet up with a group of people, register for races locally or places you have always wanted to visit ……. enjoy this journey of self-discovery you are on!

Country Runner Girl Photo Journal

Celebrate your Successes – “TREAT YOURSELF!”

A celebration is in order when a goal is achieved or crossing a finish line in a race! Pop a bottle of champagne and make a toast to your successes! Buy that sparkle running skirt or that motivate wrap that you have been eying. As Nicole said it best with this video clip below ……

“TREAT YOURSELF!”

https://www.youtube.com/watch?v=OP3xf6BFEIo

Do you have a passion for running? Share with me something that you have learned either as a novice or an expert ~

Maureen~

****FIVE WAYS TO GET FASTER****
by Olympian Jeff Galloway

Longer Long Runs

Increasing the length of the longest long run has produced the greatest amount of improvement that I’ve seen among my coaching clients. Several surveys have shown more than 13 minutes of time improvement when runners increase their longest long run from 20 miles to 26 miles before a marathon. Comparable time improvements are experienced in 10K runners and half marathoners when they increase their long runs above race distance as noted in my YEAR ROUND PLAN book that covers all the distances. Long runs must be at least 2 min/mi slower than current ability, with liberal walk breaks. The slower the pace, the quicker the recovery. I suggest doing the long runs every 2-3 weeks.

Speed Repetitions—increasing the number

My runners have improved by an average of over 6 minutes in a marathon (3+ minutes in a half marathon) by increasing the number of speed repetitions to 14 x 1 mile for the marathon, and 14 x 800 meter for the half marathon. I recommend that each of these be run 30 sec/mi faster than goal pace. The recovery interval is a 5 min walk between miles and a 3 minute walk between 800’s. These workouts prepare one to maintain or pick up pace at the end of the goal race, instead of slowing down. See GALLOWAY TRAINING PROGRAMS & HALF MARATHON books for details (www.RunInjuryFree.com).

Improve Running Form

Most runners I’ve monitored have improved several minutes in a marathon by fine-tuning their running form. As the mechanics become smoother and within one’s limits, there is a significant reduction in aches, pains and injuries. The two best ways to improve form are water running and cadence drills.
• water running uses the same basic motion as when running on land, using a flotation device so that the feet don’t touch the bottom of the pool. When done for at least 15 minutes, once a week, the legs find a more efficient path through the water—eliminating extraneous motion.
• The cadence drill is done for 30 seconds, counting the number of times the foot touches the ground. This drill is detailed in most of my books. I’ve found the key to improving speed on the mechanical side is quicker turnover.

Race in Shorter Events

Dropping down a standard distance or two can improve your mechanics for running faster and your ability to handle a higher level of oxygen debt. On non-long-run weekends, during a half marathon program, try some 5K or 10K races. When training for a marathon, race at the 10K or half marathon distance. At first, the faster pace of the shorter distance may seem awkward. But after several short races, you will adapt—especially if you do some speed training for the shorter/faster event. These performance improvements can translate into faster times in the longer distances. My book 5K/10K details the training and the racing strategies for these events.

Hill Training

The only way I’ve found to build strength for running is to run hill repeats. On a moderate grade hill, start at a jog and pick up the turnover rate of the feet and legs as you go up the hill, shortening your stride. Walk down the hill for recovery. Don’t sprint, and follow the other hill training guidelines in my books and at www.RunInjuryFree.com. The strength from hill training will allow you to perform better in speed sessions which will help you improve in your goal race. You’ll also run faster on hilly courses, during your races.

First Stop! runDisney Health and Fitness Expo ~ and more Jeff Galloway Tips

Posted on March 20, 2015May 1, 2016 by twomomsadmin

I have so much to share from my 2015 Princess Marathon Weekend. It was more than four princesses running three races. It became a time of enlightenment, new beginnings, many firsts, and new friendships.

In the upcoming articles I will talk about my journey as well as the journey of my fellow princess teammates. Our love and joy for not only runDisney, tiaras, and tutus but for new seasons in life, new achievements and new goals we made after this amazing and successful trip.

The anticipated runDisney weekend quickly became captioned, “Our Race-cation” and would be the primary focus for the coming months ahead. I was clueless to what awaited me, the phrase “Girl Power” comes to mind but does not quite encompass the sentiment wholly.

Fast forward from July 2014 registration to February 2015 – I left for this anticipated weekend at 5am on a frigid New York morning with excitement, a little nervousness, and a luminous spirit.

Packed in one suitcase were the usual essentials for a Disney vacation, but in my carry on were things I have never brought to Disney or anywhere for that matter. A huge red tutu, a hairband embellished with little birds, Jaq – Cinderella’s mouse friend, and a pair of running sneakers that have become a significant part of my life.

Nicole and two of her friends that I had never met were meeting me at the Orlando airport. As I walked off the plane and made my way to baggage claim, I felt as if I should pinch myself. I was really here, in my beloved Florida, going to my Happy Place – Walt Disney World, meeting my dearest friend for a runDisney event. Life has certainly changed since last July when I stepped out of my door for my very first run – a new season of life for me.

With luggage in hand I headed for the passenger pick-up area. The doors opened and I stepped out into the lovely warm Florida sunshine – WAIT! Where was the warm Florida sunshine? Nicole warned me about it being chilly, but come on, I’m a New Yorker! I know what cold is, I have been living in it for the last five months. Sadly she was right, it was chilly and my jacket remained on for much of the race-cation. Little did I realize I would have a frozen tutu the next morning.

My teammates arrived and there was no guessing where this vehicle was heading! It was decorated with phrases that I had become accustomed to reading on social media for months. The girls jumped out and greeted me with hugs (I tear up now as I remember our initial greeting). Nicole introduced me to her best friend Julia and Julia’s sister Christy and from that moment on any lingering nerves I had …. disappeared. Off to the Expo!

I could not wait to get to the Expo! I remember seeing Nicole’s photos from her first Expo experience and I was pumped! Here is where I would receive my 5K and 10K race bibs and see my new favorite vendors and run wear. We parked the car and jumped out to get prepared. This was our runDisney Princess Weekend so we must all dress accordingly. Nicole had made us matching T-shirts and surprised us with embroidered draw string bags. Last but not least, on went the tiaras.

This was actually my first visit to ESPN Wide World of Sports Complex and this may sound funny, but I was a bit starry eyed as we approached the WWOS globe. The red carpet was rolled out to “welcome all who have come to this happy place” and helped to make our tiaras sit just a bit taller atop our heads.

As we approached the Expo doors at the Jostens Center, I was tickled princess pink to be greeted by Cinderella’s very own footmen, might there be a pumpkin carriage just ahead?

WOW it was a runDisney dream! There was so much to take in for a newcomer like me; I was so glad to have Nicole leading the way. The energy was electric and I felt an immediate pull drawing me down those stairs and into the mix.

We made a beeline toward the back because Nicole and Julia were running the half marathon and were in search of particular items. We moseyed around the expo checking out what was new, what was cool, and what we thought we couldn’t live without. I even got a glimpse of Jeff Galloway! I was too shy to take a picture with him, but next time I won’t pass up that opportunity!

My purchases of the day were a green sparkle skirt from Sparkle Athletics, some really cute sneaker charms from BeeCause Charms, and a buddy pouch from Running Buddy.

It was time to get those running bibs! Packet pick up was held in the HP Field House, so we crossed over the walkway……. to finally become official. Each small step starting with registration day to actually running this race felt as if they were milestones, and picking up my runDisney race packet was no exception. We found our appropriate booth by alphabetic order of last name and signed away.

Along with our race bibs we were handed a clear drawstring bag that would hold the contents of a race shirt, 2 Luna Bars, a 2015 Princess ½ Marathon guide and any purchased merchandise along the way. This bag was for Gear Check at the race if any additional items were to be brought in.

After Nicole and Julia received their half marathon packets they were instructed to get their photos taken so there would not be an issue of mistaken/stolen identity with their half marathon bib# and it’s owner.

Hunger and fatigue was beginning to settle in from the early morning wake-up and all the days excitement. We all decided it was time to end our expo excursion, but not before capturing a few more photos!

I loved the expo! It was vibrant, not just in color but in energy. It was filled with ladies (and some gentlemen) of all ages, and all stages of their run journeys . As I passed fellow runDisney princesses, I wondered if this was their first or fifth Princess Marathon Weekend, how long they’ve been running and why they continued on their journey. Yes, journey – best described in a quote I recently read,

“So often we can get caught up in the rankings, times, personal bests, and competitions that we forget about the true joy and life changing experiences that our sport provides. Running is about a journey, a journey that engages an entire community and culture, yet inwardly transforms the mind, spirit, and body.” found on flotrack.org

It was time to move on and check into our resort …….. which one you ask? Port Orleans Riverside, the Princess Room of course! We were on our way to our next royal experience!

Do you have dreams of entering in a runDisney event but are afraid running will injure your body? Everyone can experience the awesome thrill of this sport with Jeff’s principles and methods. Read below and start your run journey today!

Most injuries experienced by my runners are due to:

1) pacing long runs too fast,

2) increasing the weekly mileage too quickly,

3)lengthening stride and

4) stretching.

The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see my book RUNNING INJURIES)

Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See my book RUN WALK RUN)

As long as you stay below the threshold of irritation you can often continue to run while the injury heals.

Are you concerned that running will damage joints, and other body parts ? I was told this regularly, from my first week of running over 50 years ago but the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
While researching for my book RUNNING UNTIL YOU’RE 100, I reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.

Tips that can Help You Run the Glass Slipper Challenge!

Posted on February 25, 2015May 1, 2016 by twomomsadmin

I’m back! I can’t say I am happy to be back because I just had an amazing #runDisney weekend! I knew it would be a great weekend because I was spending it with my best friend and in Disney no less, but it exceeded my expectations. I made two new friends that I know I will be sharing many more races in the future with, I learned I can push limits I didn’t think I was ready to push and I fell in love with running all over again.

I ran with Nicole and two of her friends who use the Jeff Galloway run/walk method. This weekend I got to see this method in full effect because I too joined the girls in run/walking. I was very nervous to run these Disney races because I had not truly had the opportunity to run during these past winter months; I have been using other forms of exercise to keep my endurance strong. I ran the 5k with much ease and to my surprise the 10K was a breeze because I used Jeff’s run/ walk intervals. I felt I could go on for at least another 6 miles! It was at this time that I knew I had made a horrible decision in not registering for the half marathon; I would have to longingly watch Nicole and Julia from the sidelines. While I was more than happy to cheer on my fellow princesses, I would be in silent sadness to not run alongside them.

Here is some food for thought and a few training tips that I received from Jeff to pass along to you. I encourage you to look into these tips and apply them to your style of running. You can achieve amazing heights without stress or injury and enjoy your amazing run journey!

The training journey for a marathon or half marathon raises your body’s physical performance capability and your sense of what you can do in life.

Running helps to bring body, mind and spirit together in a unique and wonderful way

In researching my book MENTAL TRAINING I discovered that running turns on brain circuits for a better attitude more vitality and empowerment better than other activities studied.

In researching my book RUNNING UNTIL YOU’RE 100 I found numerous studies showing that runners have healthier orthopedic units than non runners even after decades of running.

Training:

When a runner takes walk breaks early and often enough for the individual the muscles are strong to the end. See RUN WALK RUN at www.jeffgalloway.com for recommendations by pace per mile.

The “exhaustion wall” can be avoided by running longer long runs up to or beyond race distance-using the appropriate run-walk-run strategy.

Marathoners tend to improve time by an average of more than 15 minutes when they increase their longest run from 20 miles to 26 miles.

To recover fast, run the long runs at least 2 min/mi slower than you could currently run in a marathon

The right run-walk-run strategy from the beginning of each run, gives any runner control over fatigue, injury-elimination, and recovery.

In numerous surveys, runners improved over 13 minutes when they shifted from running continuously to use of the right run-walk-run strategy.

You Can Teach an Old Dog New Tricks~ renewed inspiration from Jeff Galloway

Posted on February 7, 2015February 7, 2015 by twomomsadmin

If you have been following Two Moms and A Mouse, ‘WE HEART RUNDISNEY’ posts, you know that Nicole was bitten by the run bug last year and posted her first article on February 10^th, 2014 entitled, ‘My runDisney Journey’. Within this article she states, “I’m using the Jeff Galloway training program, and I’m in complete awe of what we can train our bodies to do. I’ve gone from barely being able to run a mile, to stretching my weekly long runs to 4.25 miles (12:12 mile pace, #tootsownhorn).” She goes on to list her run goals which include the 2015 Glass Slipper Challenge and she is indeed ready to rock it in just a short couple weeks!

I in return caught that “run bug” from Nicole and have literally run through a journey of determination and achievements in the past 6 months. My steady accomplishments were a revelation and left me wanting more. But for me more would mean running a longer distance and I did not know if I was up for that challenge. The thought of running a half marathon straight through was rather intimidating. It didn’t occur to me that I could use the Jeff Galloway run walk run method because I was dead set that the achievement was within the “running”. If I could full out run a 10K, why would I want to use walk breaks in between?

I am here to tell you that you certainly can “teach an old dog new tricks”. I don’t care much to refer to myself as an “old dog”, but in this case if the shoe fits – wear it! I am going to digress for a brief moment–

Recently Nicole sent me a message that Jeff Galloway was choosing a select number of people to participate in his new Jeff Galloway Blogger Program. Since I knew she was an avid fan I saw it fitting to apply as participants and I am excited and so proud to announce we were chosen to be a part of it! We received our first message with information that Jeff would like us to share with all of you, but if I am to participate in posting Jeff’s tips and information about his run walk run methods, I felt it necessary to read about his program and become more informed. In doing so I began to change my thought process.

Jeff talks about being “hard wired” from early on lessons embedded in our subconscious and how we can change these thought patterns. As I read on he listed the benefits of adapting to a run walk run method. To read the list in its entirety, see Principles Behind Run Walk Run.

After reading just this small portion of valuable information on his website, I am once again inspired and that “more” I was seeking is now in clear view once again.

If you have had a desire to join the ranks of runDisney or just want to get out there and experience the euphoric feeling of attaining a Run Goal that you never thought possible, Jeff Galloway’s methods and principles is your ticket onto that run train – HOP ABOARD!

So now I present to you~

Jeff Galloway Blogger Tips

Training and Motivation Tips

by Olympian Jeff Galloway
www.runinjuryfree.com

Olympian Jeff Galloway has coached over a million runners to their goals through his clinics, wonderful retreats, training programs, books and e-coaching. Sign up for his free newsletter at www.JeffGalloway.com

When paced correctly, running delivers the best attitude boost you can get. Sustain this by pacing yourself gently during the first mile or three.

A well-paced run enhances vitality for the rest of the day. Start each run at least 30 seconds a mile slower than you will run at the end.

If you have a Run Walk Run strategy that is right for you on that day, it’s possible to feel good after every run-even the marathon.

Running is the best stress reliever I’ve found. Research shows that running tends to activate the conscious brain which over-rides the emotional subconscious brain and manages the negative and anxiety hormones during and after the run.

Research shows that as runners get faster, their stride length shortens. A quicker cadence is the mechanical key to faster running.

The finishing of a run that is longer than you’ve run in the last 3 weeks can bestow a sense of achievement that is unique and empowering-due to positive brain circuits that are turned on.

You can’t run a long run too slowly or take too many walk breaks. You’ll get the same endurance based upon the distance covered.