Thursday, February 19, 2015

Jeff Galloway Says: Training & Motivation Tips Round II

Hi, friends! We're back with round two of Jeff Galloway's training and motivation tips! This time, I've included my two cents after each of his tidbits of wisdom. So, please enjoy this second "Jeff Galloway Says" post:


JG: 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.

SR: YES! Seriously, my confidence was boosted 1000% after completing my first marathon. Completing a distance race changes your whole idea of what you are capable of doing- in all aspects of your life.

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

SR: I worship at the Church of the Long Run each week :-)

JG: 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.

SR: I'd have to agree, running is the best mood booster I've found.

JG: 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.

SR: My wonky feet excluded- my knees, hips, back, and everything else are very happy with me for run- walking. 


JG: 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 for recommendations by pace per mile.

SR: My muscles are never "screaming" at me when I run, primarily because of run, walk, run.

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

SR: Yes, yes, yes! One of my mantras when I'm having a tough run is "you can do anything for a minute." Knowing I have a walk break coming up helps me get through the running sections and keeps me from getting too tired.

JG: 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.

SR: I only have one marathon training cycle under my belt but I'll have a better idea of this after Pittsburgh in May. 

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

SR: Running the long runs at a slower pace really helps me to mentally prepare for the race. Giving myself permission to go at a slow pace takes some of the pressure and anxiety off and helps me enjoy the run a little more.

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

SR: Yup :-)

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

SR: Absolutely! When I started doing the run/walk, I was amazed at how much faster- and how much better I felt- than just straight running. 

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What's your favorite training tip?


  1. Completely agree about the confidence boosting that completing your first distance races can achieve. Its hard to believe that I only completed my first half marathon last January, and that I was so intimidated by the distance before that race. Now I'm getting ready to run half #4 and I feel more confident than ever!