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 […]
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” […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
Race Day It’s All Between Your Ears It’s race weekend and you’re a bit anxious. You’re looking for some wisdom to calm your nerves. I’d like to reference a quotation from the famous pro golfer Bobby Jones. [In 1930 he won the “Grand Slam of Golf.” Eighty plus years later, no one has replicated his […]
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. […]