Gallagher Fitness Resources

Tag: Run/Walk

  • The Run/Walk Philosophy Really Works

    Run/Walk Philosophy, Team GFR Saturdays, Beginner, Recreational, Advanced, Competitive Runners
    https://activesalem.com/gallagher-fitness-training-programs/saturday/

    Why Run/Walk? Does it really work?

    Walk breaks are beneficial and have their place for everyone from time to time, more often for the beginner and recreational runner, less often for the advanced and competitive.

    Three Benefits of the Run/Walk Philosophy:

    (1) Extended Endurance – Walk breaks will allow you to lengthen your “long day” without added stress to your joints and connective tissues. Walk breaks help soften the blow, so to speak, as your feet, legs, and body get used to the increase in distance.

    (2) Quicker Recovery – Walk breaks will let your body recover quicker tomorrow from what you did to it today! Running is hard work, especially for those just entering the crazy world of half-marathons and marathons. Recovering quickly so you can go out and do it again is important. If you don’t recover, you’ll have to come up with some other excuse for your mildly insane behavior early on Saturday mornings.

    (3) Consistency! – Following from Extended Endurance and Quicker Recovery, is the long-term consistency you will achieve. Don’t let anyone tell you otherwise, consistency is the key. Without it, most beginners find themselves struggling with starting, getting hurt, and having to start over again (or worse yet – having to quit). Walk breaks help you build gradually and CONSISTENTLY over the course of weeks and months on your way to that half-marathon or marathon finish line!

    How should you do Run/Walk?

    For the Beginner Group, walk breaks may be suggested for nearly every workout. However, rather than staying locked into the same Run/Walk routine for months on end, as we progress through the program, the Run/Walk Ratio may vary with certain workouts, distances, and events. By adding variety in the R/W ratios and variety in the kinds of workouts you will be doing, you will see and feel the benefits of a more complete training picture.

    For the Recreational, Advanced and Competitive groups, walk breaks are suggested for the long EZ runs and optional for other workouts. Suggested walk break guidelines for long EZ runs are as follows:

    • Average pace > 12 minutes/mile – Run 4 minutes/Walk 1 minute
    • Average pace = 11-12 minutes/mile – Run 5 minutes/Walk 1 minute
    • Average pace = 10-11 minutes/mile – Run 7 minutes/Walk 30 seconds
    • Average pace = 9-10 minutes/mile – Run 9 minutes/Walk 20 seconds
    • Average pace = 7-9 minutes/mile – Run 10 minutes/Walk 15 seconds

    The variety in our training plans make them fun and interesting. The optional walk break suggestions make it accommodating for a range of ability levels. Which ever you decide to do, stay consistent and you’ll be amazed at the progress you will make!

    The Run/Walk Philosophy in training programs at Gallagher’s

    Since 1994,  we’ve offered training programs from track races and 5k’s to marathons. In those earlier years, we did no walk breaks. Then, from 1999 through mid-2006, GFR offered marathon training clinics in association with Jeff Galloway’s Training Program out of Atlanta, GA. While the combination of running and walking had been around forever, Jeff certainly did the most of anyone to promote it. All over the world, programs have combined running and walking in various ways enabling thousands of runners to successfully cross the finish lines of countless half-marathons and marathons.

    In October 2006, we brought training programs back “in-house” and began the Team GFR Marathon Training Program. In designing the workouts, we chose some of the best aspects of the former approach and blended it with what we learned from our Salem, Oregon audience.

    During the Spring of 2014, we renamed Team GFR Marathon Training Program to simply, Team GFR Saturdays. Runners can sign up for 5k, 10k, half marathon, marathon or relays training. Each distance offers Beginner, Recreational, Advanced and Competitive training levels. In 2020 and beyond, we continue to accommodate the beginner, the competitive runner and everyone in-between.

  • Accessories: Little Things That Really Work

    Accessories: Little Things That Really Work

    Accessories can help keep you healthy, happy and safe. These are the little things that can help make your running and walking experiences more enjoyable, help keep you injury-free and help with improved performance.

    We’re all individuals with different needs and goals. What works for one person doesn’t necessarily work for another. Sometimes you don’t really know what works and what doesn’t work until you try it. This list will shed some light on options you may not have thought about. Best of all, you can find them all here at GFR!

    Common Accessories found at Gallagher Fitness Resources

    • Anti-Chafing products protect from blisters and hot spots.
    • Anti-Blister pads, bandages and dressings protect healing blisters or prevent them before they happen.
    • AquaJogger is a water belt designed to allow for impact-free exercise in the pool.
    • Compression gear reduces fatigue through decreased muscle vibration, increases circulation and improves oxygenated blood flow by accelerating venous return for faster recovery and reduces long-term overuse injuries.
    • Fuel products keep the body properly energized and hydrated during workouts. Electrolytes, carbohydrates and protein are all valuable nutrients that can be used before, during and after exercise.
    • Gloves are important when the temperature drops, so stay covered and be protected from the elements.
    • Hats are useful for warmth and protection from moisture as well as shielding the eyes and skin from the sun.
    • Hydration belts and handheld water-bottles allow you to bring much-needed water or electrolyte drinks on the go.
    • Hydroflask is a double wall vacuum insulated stainless steel bottle that maintains hot and cold temperatures.
    • Inserts such as orthotics can provide support and cushioning in addition to what the shoes already have.
    • KT Tape is used for pain relief and support, injury prevention and faster recovery.
    • Massage Tools loosen tension and increase elasticity, helping to prevent and treat injuries, as well as helping muscles work more efficiently for improved performance. Self myofascial release is an alternative or enhancement to deep tissue massage.
    • Music Carriers worn on your arm or on your waistband are touch screen compatible and come in a variety of sizes.
    • Pepper Spray repels angry animals… and people.
    • Reflective gear and flashing lights allow you to be seen in darker conditions. Be seen – be safe.
    • Shoe bags are handy smaller bags for your dirty or wet shoes or gear, fitting nicely in a locker or larger bag.
    • Smart ID lets you take important personal information with you in case of emergency.
    • Socks made of technical fabrics help wick moisture and prevent blistering. Cotton is not recommended!
    • Sport-Wash gets the stink out of technical fabrics and doesn’t leave behind a residue.
    • Sunglasses protect your eyes from the sun as well as wind and rain.
    • Sweaty Bands keep your hair out of the way and come in a variety of styles and colors. Better yet, they don’t slip!
    • Watches track your workout’s duration. Some also monitor heart rate or track pace and distance with GPS or an accelerometer foot pod. Calorie counters and interval timers for run/walk alerts are also available.

    Check out some of the Accessories sold at Gallagher Fitness Resources

    View Accessories through our online store link. Look under Categories and Sub-Categories!

  • How to Run and Walk Half Marathon

    How to Run and Walk Half Marathon

    TIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10 miles should be your “warm-up” for that final 5k run. Patience in the first 10 miles will yield enormous results and pleasant surprises over the last 3 miles – guaranteed! The easiest mistake runners make is going “just-a-teensy-weensy-too-hard” during those first ten miles. If you hit the 11 or 12 mile mark and you find yourself wishing it were all over, then you probably made THE mistake. If you pass the 10-mile mark and you are “ready to rumble,” then you DID NOT make THE mistake.

    TIP #2: [More bad math] Mentally and physically split that first 10-miles into equal parts of 7 miles and 3 miles.
    While you are conserving your energy for that final 5k, taking it easy and feeling strong, those other runners around you will be dreading the second half of their race. You’re just getting warmed up! During that 7 miles, you should be taking walk breaks as in training.
    Once you’ve passed the 7-mile mark, you can increase your pace slightly and begin passing those people who are already beginning to slow down. This “second half of the first 10 miles” is only 3 miles! [See how this wacky math works to your advantage now?] At this point, you can keep the same run/walk ratio and pick up your running pace slightly -OR- you can keep the same running pace and decrease the walk ratio by 15-seconds. Either choice will increase your overall pace. Since you “took it easy” for the first 7 miles, you will be ready to “pick it up a bit.”

    TIP #3: [Final section of bad math] If you’ve done this correctly, you still have half your energy left to burn and there’s only a 5k to go!
    – No death march for you! Anybody can complete a 5k, right? It’s concentration time – time to be aware of “closing the gap” on those people in front of you. You will notice that they seem to be getting closer to you with every step. After a 10-mile warmup, it’s time to have some fun passing them up – you’ve earned it with your patience!
    Walk breaks during the final 5k? It’s up to you. If you know you can run a 5k with confidence – DO IT! If you need a walk break or two or three, put them in. If you want to walk only to get water, do that. This final 5k is yours to enjoy as you wish. You did the training. You did the walk breaks. You took it easy during the first 7 miles. Tear it up!
    During the last 25% of the race, many runners eliminate walk breaks. For the Half-Marathon, that would call for your last walk break to be around the 10 mile mark, if that is what you choose.
    Remember, you can also opt to spread the walk breaks out after 10 miles. For instance, if you’re trying to average 10 minute miles and are doing 5 and 1’s through the 10-mile mark, you could choose to take a walk break at 11-miles and 12-miles rather than continue with the 5 and 1’s.

    TIP #4: Start thinking about throwing kisses to the crowd at the finish line and having fun feeling strong! Go to the nearest mirror right now and practice your finish line smile!
    – ENJOY your success! If the weather is decent, hang out and cheer your buddies in. Hang out and visit if you can. Congratulate yourself and the other people in your group. Wear a silly grin on your face and take pleasure in that post-race buzz!

  • Conversation Pace

    “Conversation Pace” is the key to getting started and staying with it.

    Walking and running should feel good. Your effort, in general, should be comfortable. We are often asked, “What’s comfortable supposed to feel like?” or “How do you define comfortable?”

    Comfortable means being able to talk in complete sentences while exercising. Using the “talk test,” you’re doing fine if you can “comfortably” carry on a conversation. If you can’t “comfortably” talk in complete sentences while you are exercising, you’re trying too hard. Slow down and get back to “Conversation Pace.”

    “Conversation Pace” doesn’t mean gasping for air every few words or forcing the end of the sentence, wishing the session were over. It means talking so comfortably that you are totally involved in the conversation and you don’t even notice you are exercising. The session is practically over before you realize it, and you think, “Wow, that was so easy!”

    When you are comfortable, your fitness level improves. The more comfortable you are, the more you can do, and the fitter you get. Here’s how it works… Your heart and lungs get used to processing more and more blood and oxygen every time you go out. Your cardiovascular system responds by becoming more efficient. You respond by being more comfortable doing more work.

    Most beginners and many experienced people have a tendency to “over-train” when exercising. They think they’re able to talk but it’s with way too much effort. They fail the “talk test.” They aren’t getting enough oxygen and the cumulative effect of this leads to over-training. Day in and day out they eventually get anaerobic and they aren’t aware of it. This is why staying comfortable is so important.

    Staying comfortable and exercising at “Conversation Pace” is also more fun. You get to know the people you are working out with and time just seems to fly by. When it’s fun you’re more likely to stick with it. What a simple concept this is. Regardless of the actual pace that you are walking or running at, if you simply carry on a conversation, you know you are going at the right pace.