Feb 172021
 February 17, 2021  Posted by at 5:00 pm Common Running Injuries & Overuse Conditions, FAQ for Program Participants, Training Tips - All Levels Comments Off on Delayed Onset Muscle Soreness
Delayed Onset Muscle Soreness

Delayed Onset Muscle Soreness (DOMS) Delayed Onset Muscle Soreness (DOMS) appears on day 2 or day 3 after a more intense workout, race, long run, or hilly run. The DOMS phenomenon is puzzling to most newer half-marathoners and marathoners because it doesn’t seem to make a lot of sense. It isn’t fatal, but it does […]

Aug 222020
 August 22, 2020  Posted by at 4:00 pm Beginner Level 2 Responses »
The Run/Walk Philosophy Really Works

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” […]

Oct 162017
RunSignUp ActiveSalem Case Study

Gallagher Fitness Resources featured in the RunSignUp ActiveSalem Case Study Read about us on the RunSignUp Blog. Gallagher Fitness Resources updated the ActiveSalem website in 2014. RunSignUp provided assistance in our website improvements. Primary features include a local race calendar, signups for our classes and clinics, and an easy way to add events to the […]

Aug 292017

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 […]

Mar 262017

Half Marathon + Marathon Weekend Final Tips You Can Improve Your Performance During the Last 48 Hours Without Running a Step While the physical training has been done, you can significantly enhance the quality of your performance and how you will feel after your race by doing the right things and avoiding the dumb things […]

Apr 012016
60-75 percent Effort Is Important

60-75 percent Effort Is Important Repeat after me – Endurance. Aerobic Endurance. Gotta have it or you won’t have any fun out there. Face it. A half-marathon or a marathon is a long way. Pacing yourself evenly throughout the race is the fastest way to the finish line. Guaranteed. But most importantly, you need the […]

Mar 282016
Why 85 percent Effort Is Important

85 Percent Effort Is Important What does 85 percent effort mean and what’s the significance of that number? If you have read running magazines, books on running, or any of the hundreds of websites offering running or training advice, you may have come across the following terms: Tempo Runs Anaerobic Threshold (A/T) Workouts Threshold Pace […]

Oct 142014

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 […]

Nov 092013
 November 9, 2013  Posted by at 1:15 pm Beginner Level No Responses »

BEGINNER LEVEL. The beginner level workouts include a combination of running and walking. By gradually adding time and mileage, these plans emphasize building a solid endurance base. Some hill work is also included. Progress gradually and learn the importance of varying pace and effort on your way to completing your first 10k, half-marathon, or marathon. […]