A Runner’s Take on the Galloway Method

on December 12, 2009
in All Posts

Look what I found in the back of a drawer!

IMG_3760

My favorite running shirt!  I used to wear the same jersey for EVERY SINGLE RACE (and vast majority of runs), but then I realized that was kind of… weird and a little gross, especially because I have a blog.  :)  I think I stashed this behind a bunch of old PJs so I’d be forced to wear some of my other gear.

 

When I woke up this morning, I was pleasantly surprised to find that I wasn’t sore from yesterday fast 17.0 mile run!  The most obvious impact marathon training has had on my body is that I recover a LOT faster than I used to.  I don’t do anything differently; this is just something that’s come to me with time.

 

I had a 3.0 mile recovery run on my schedule for today and I decided to try out the Galloway Method.  In my favorite running shirt, of course! 🙂

 

I actually “learned” to run using the Galloway Method, which is when you do walk/run intervals.  Over time, you learn to decrease and/or eliminate the walk intervals.  On today’s run, I did 2 minutes of running following by 30 seconds of walking (at a quick pace – 13:15/mile).  Did walking intervals kill my overall performance?  Surprisingly, not at all!  Just look at these statistics:

 

  • Distance: 3.0 miles
  • Duration: 29:40
  • Mile 1: 9:44
  • Mile 2: 10:14
  • Mile 3: 9:43

 

Not bad! I probably would’ve paced at 10:00/mile if I had run the entire time.  Galloway Method is so effective because you end up running a little bit faster than you would’ve otherwise… and (to a point) this results in faster times!

 

Also, I didn’t feel as tired as I would have otherwise, and the run seemed to go by SO fast! 

 

If you’re still not convinced… I used the Galloway Method (ran 0.95 mile, walked 0.05 mile) in the last few miles of last weekend’s Half Marathon and set a new PR!  :) 

 

This morning, I had a bowl of banana oatmeal:

IMG_3745

My oatmeal was topped with brown sugar, flax, and coconut.

 

And I snacked on a Clementine as I edited my book:

IMG_3746

Post-run, I made lunch, which was a simple meal of brown rice and black beans, topped with some Alfredo sauce.  Plus, green beans on the side.

IMG_3764

Sorry my meals are a little boring lately – I’m trying to eat through my pantry as part of the Responsible Spending Challenge!  And you know – this was a simple meal, but it sure was good!

 IMG_3765

I’m going to a Christmas party tonight! :)  Super excited.

 

See you soon!  Hope you have a nice Saturday.

 

Do you use intervals in your runs or workouts?   Ever tried Galloway? I used to LOVE to do intervals on the elliptical machine.

{ 73 comments }

 

  • Meghan@traveleatlove December 12, 2009, 1:18 pm

    The Galloway method is great for your body and mind! I use it mostly for longer runs or when I need to mix things up a little, and my running is definitely faster and I recover more quickly. Enjoy the day!

  • Julie @savvyeats December 12, 2009, 1:19 pm

    I totally need to get back to the Galloway method! It helps prevent boredom on the treadmill (a must when there is 17″ of snow and ice on the sidewalks!), but it has been so long since I’ve done it.

  • Lexi December 12, 2009, 1:28 pm

    I love the Galloway Method. It makes longer distances a little easier when you know that you can take a mini walk break in just a little while.

    Have fun at the party. I haven’t been to a holiday party yet!

  • Lauren December 12, 2009, 1:39 pm

    I’m using the Galloway Method to learn how to run. More specifically, The Beginning Runner’s Handbook, and although somethings I feel that I’m not running enough I can tell a huge difference in my fitness and endurance! I’m definitely excited to be doing more running than walking but I’m using the plan because I know it works when you stick to it!

  • Nicci@NIftyEats December 12, 2009, 1:43 pm

    That’s how I started running distance, works quite well. have fun at the party, I’m attending one also.

  • Wendy December 12, 2009, 1:46 pm

    I don’t think your shirt is weird! It has personality. 🙂

    When I was younger, I thought “walk” a dirty word. As I’ve gotten older I’ve found that the Galloway method is so much better for increasing endurance after a long break from running (pregnancies, in my case!). I still take walk breaks on long runs, although not nearly as many as when I first started out. And interval runs are the only way I can tolerate the treadmill!

  • Evan Thomas December 12, 2009, 1:48 pm

    I often don’t do intervals. I try to keep running as I can, although Monday I plan on seeting a distance PR of 17 and when I go for distance PR’s I change my mentality so that, if I have to walk, I’ll walk, I just want to get through it.

  • Moran December 12, 2009, 1:48 pm

    Hi catilin! I really like your attitude towards the marathon training!!
    I have a question to ask you – what is your actual plan for the marathon in terms of pacing? are you aiming for negative splits? Or are you just going to try and stay within a particular range (say between 10:00-10:20)?

    • Caitlin December 12, 2009, 1:51 pm

      im not going to neg split, i think i’m just going to prob pace around 10 minute miles. i’m not too bothered about my time for the marathon – obvi i want to do as well as possible but i want to have fun and not kill myself as well.

  • Runeatrepeat December 12, 2009, 1:49 pm

    My friend swears by the Galloway so I highly recommend it to new marathon runners.

    I don’t do intervals because I don’t like them, but I should. I should do a lot of things…

  • Jenna December 12, 2009, 1:51 pm

    have fun at the christmas party!

  • Sam (Merit to the Carrot) December 12, 2009, 1:53 pm

    I love the shirt. It’s a good luck charm 🙂

    Enjoy yourself tonight, have an exceptional time!

  • Matt December 12, 2009, 1:56 pm

    That is actually a pretty cool shirt 🙂

    I have never done the Galloway method. I just go out and run. If I am slow, then I am slow.

  • Red Head, Yellow Dog December 12, 2009, 2:00 pm

    I used to think that walking during a run meant that I failed. But you’re right..it makes you feel so much better afterward! I just went for a 5 mile run and walked once after I had done about 2/3rd of my loop when i felt really exhausted and it helped so much to push through that last bit!!

    running is supposed to be fun. why put a bunch of rules on yourself to make it a chore?

  • One Healthy Apple December 12, 2009, 2:06 pm

    I am not a runner, but I have taught myself to run on the treadmill doing walk/run or jog/run intervals and that’s the only way I was able to start running.

    I can do about 3 miles this way, and that’s all I need to get those endorphins going! Hope you have a wonderful time tonight!

  • Karla December 12, 2009, 2:09 pm

    I always use interval. I’m trying to work up to more running and less walking. Right now I’m at run 1 min, walk 1 min but I think I’m ready to move up to run 2 mins, walk 1 min…

  • Allie December 12, 2009, 2:13 pm

    i love the galloway method for long runs. the mental break is so nice. did you use a specific training plan for the marathon? would you mind sharing??

    • Caitlin December 12, 2009, 2:20 pm

      it’s linked on the left side of the blog under marathon training plan (and i made up it) 🙂

      • Allie December 12, 2009, 3:22 pm

        duh, it was right in front of me! thanks!!

  • Brie (The Fit Bride) December 12, 2009, 2:13 pm

    I should really try Galloway. I am stubborn a lot and can be too proud to walk, but with my asthma I think it would really help keeping attacks away. Hmmm…

  • Meg December 12, 2009, 2:14 pm

    I don’t know if I’ve ever commented but I’ve been reading your blog since the beginning. Don’t ever think your meals are boring. You have taught me to really appreciate simple, healthy food that isn’t necessarily trendy expensive “health food”. Thank you!

    • Caitlin December 12, 2009, 2:20 pm

      yay! i’m glad 🙂

  • Cynthia (It All Changes) December 12, 2009, 2:17 pm

    I do intervals all the time. And for running long distance I will have to. I am excited for using it during the half marathon training I’ll be doing next year.

  • Amanda (Two Boos Who Eat) December 12, 2009, 2:21 pm

    I need to try the Galloway method. I usually end up burning myself out.

    Lately I’ve been trying to run more and have cut out the walking. But it leaves me so sore and miserable the day after. So I think I’ll try intervals!

  • emily December 12, 2009, 2:27 pm

    I love the Galloway method. I am in physical therapy and I’m having to relearn how to run and I think it’s going to be a godsend.

  • rungirlrunn December 12, 2009, 2:50 pm

    I almost always do some kind of intervals when I’m indoors, either elliptical, treadmill, etc, mostly to alleviate the boredom, and also to mix up my workout. I’ve recently started trying to intentionally use the Galloway method to help get back in the game after an injury, and you’re right–it really does work! Sometimes I feel I can cover a greater distance with less effort doing that.

  • Katie @ Life Discombobulated December 12, 2009, 3:05 pm

    I have always been curious about the Galloway method, and have discussed it with my running friends several times, but I think that we’ve been reluctant to try it for a few reasons…
    1) We sort of still have that feeling that we “have to run the whole thing” or else it’s not as much of an accomplishment. (Yes, I KNOW this is crazy.)
    2) I feel weird taking a walking break a mile or so into a race or run when I don’t feel like I need one yet.
    3) We’re/I’m worried that once I/we stop to walk, it will be too hard to get started again.
    However, I’m going to start training for a 1/2 marathon and think I might try out the method during some of my longer runs. It just sort of feels like failure sometimes when I have to stop and walk. I know it’s dumb, but I haven’t shaken the feeling yet…

    • caitlin December 13, 2009, 12:39 pm

      i understand this. i wouldnt walk during a race until the end either.

  • Jen December 12, 2009, 3:10 pm

    I’m doing something similar to the Galloway method called Podrunner (www.podrunner.com). It’s workout interval mixes that get you from a 5K to an 8K and add running time each week. So, week 1 is 7 minutes running followed by 1 minute walking, repeated four times. Week 2 is 8 minutes running, and so on.

    What I’m wondering is, should I be training more for speed if my goal is to ultimately complete at 10K run? I’m very slow (12-minute miles), and I’ve been told it’s more important to get my speed up during the running segments by walking more than it is to keep chugging through at a slow pace.

    How did you increase your pace from when you started to a 9-minute mile? Or did it happen naturally over the course of time?

    • caitlin December 13, 2009, 12:39 pm

      i think it just happens naturally AND the result of speedwork. i usually do three miles of speedwork, with 400 meter sprints followed by 1 minute jogging cool downs and repeats (sounds like Galloway but you are either sprinting or jogging, not running and walking). you can definitely throw in one day of speedwork into your current plan and will see great results.

  • kristi (sweet cheeks) December 12, 2009, 3:19 pm

    I love the Galloway method! It has been a life saver and it definitely does make runs more enjoyable for me.

  • Sammi December 12, 2009, 3:21 pm

    When I use the treadmill, I normally do intervals. I don’t always walk on the slower intervals but I will if I’m too tired to run at all. I don’t think this is technically the Galloway Method since I don’t do the whole running for a certain amount of time and then walking for a certain amount of time but then again, I don’t really know what the Galloway Method is exactly! lol.

    Yay for finding your favorite running shirt!

  • Jen December 12, 2009, 3:22 pm

    I’m still very new to running, but I’ve been doing a run walk combination in my training. I use the virtual track on my gym’s treadmill and am up to running three quarters of a lap and walking the last portion. I started out running half and walking half. It’s slow going, but I’m enjoying it.

  • Allison December 12, 2009, 3:26 pm

    I am a Galloway girl! I would never be able to run longer distances without it, since I am seriously just not built for running but I love it anyway. I’m pretty slow, but I always finish feeling strong with a smile on my face because I run/walk intervals.

  • Karen December 12, 2009, 3:29 pm

    I did this method on one of my treadmill runs earlier this week – I ran for 4 minutes at 6.8-7.2 mph and then walked 2 mins at 4.0-4.2 mph and ended up at 4.0 miles after 40 mins of this. That’s a 10 min mile, which is about my run pace anyways!

    PS I like your shirt!

  • Leah @ Simply fabulous December 12, 2009, 3:36 pm

    I love the Galloway method! I actually use it a lot now… even though I do more walking than running these days!!

    Lunch looks great… rice is at the top of my list lately.

  • christie, honoring health December 12, 2009, 3:41 pm

    When I was a runner, I used the Galloway method. I don’t run anymore (I like being a yogi instead) but if I ever decided to take it up again, I would for sure at least start that way.

  • Lily @ Lily's Health Pad December 12, 2009, 3:56 pm

    I have never really tried the Galloway method, and I don’t think that it is for me. Honestly, if I stopped running during a long run, I’m rather certain that I would just quit all together. Once I stop, I have a hard time getting back into the groove.

  • Bronwyn December 12, 2009, 4:06 pm

    I’m all about the galloway method. Like you, that was how I learned to run. And it’s still how I run. I usually run 1mile, or 2k, then walk for a minute, then go again. I dunno why, but mentally just helps knowing I only have to get to, blah blah blah and then I can walk.

  • Allison December 12, 2009, 4:22 pm

    I do intervals on the elliptical, but if I do intervals when I run I do them out on a track. I hate walking when I go for runs. I only walk if I have a cramp.

  • Magdeline December 12, 2009, 4:33 pm

    When I started out my marathon training I did the Galloway Method and I felt AMAZING after each run. Then I thought I was too good for it and went out running straight without any walk breaks…well, I hurt my knee, feel way more tired and way more sore than when I was Gallowaying it. And you’re right – the walk breaks don’t really effect your time. I think I was still getting the same times when I just ran straight! Think I’m going back to Galloway….great post!

  • Mica December 12, 2009, 4:49 pm

    I used walk-run intervals to learn to run too! Now, I try to run straight through, but if I’m having an off day, I definitely revert back to Galloway-type running. It really helps salvage an otherwise disappointing run!

  • maria December 12, 2009, 5:03 pm

    NEVER apologize for how boring your meals are. You eat what you eat and that is that. 🙂

  • Alison December 12, 2009, 5:19 pm

    I have a friend that ran the SA marathon last year and took walking breaks. She was explaining how this year for the same race she trained more and felt more prepared and didn’t want to “fail herself” and walk – but actually went 15 minutes slower! I definitely believe in the saving graces of regular walking breaks 🙂

  • Katie December 12, 2009, 5:22 pm

    Cute outfit and great eats!

    http://katiechangesforkatie.blogspot.com/2009/12/mia-photo-update-new-contest-happy.html

    New blog post + new music! New giveaway tomorrow. Woop woop!

    Katie

  • pen December 12, 2009, 7:24 pm

    your food has actually been really inspiring to me lately…i had a recent fiscal wake up call (um, holy crap, how am i going to replace my furnace?) so I’m also eating through the pantry…learning to make good for me food that isn’t expensive…

  • Susan December 12, 2009, 7:30 pm

    I only ever do intervals! Anything else is just plain boring! 😛 How do you feel about walk breaks during races? I try to tell myself that I’ll run the whole distance for a race, but I find my pace actually suffers without the walk breaks. My overall time is usually better with the breaks because I run faster in between.

    • caitlin December 13, 2009, 12:36 pm

      i agree – same thing. i like to walk through water stations.

  • Amanda December 12, 2009, 7:38 pm

    Most of my runs are intervals. I do all sorts of different intervals, including hill running intervals. I run on a treadmill though, so it’s much easier to manipulate for intervals. I love it 🙂

  • Angela December 12, 2009, 7:57 pm

    Thanks for sharing your thoughts! I’ve always just run for all my training and marathons. Today I just so happened to have picked up Galloway’s book for some reading. I think it would be an interesting experiment. So glad to have found your blog!

  • Jessica December 12, 2009, 7:59 pm

    Tomorrow is the first of my christmas parties and I am attemping to make your corn casserole….

    wish me luck as we know me and tofu did not get along well this first go round.

    • caitlin December 13, 2009, 12:35 pm

      oh i hope you liked it! it’s good!

  • Katy @ These Beautiful Feet December 12, 2009, 8:47 pm

    I am definitely going to be using the Galloway method as I start training. Hopefully I will be able to decrease the walking overtime. I seem to want to run as long as I can first before walking but it definitely wears me out earlier then if I were to break it up from the beginning of the race.

  • Janna (Just Flourishing) December 12, 2009, 9:16 pm

    My favorite thing to do is tabata intervals (10 second sprint, 10 second recover) on the bike. Its very very effective.

    Im always afraid of walking during a run. Maybe my next long run I’ll try Galloway.

  • Jessica @ Jessica Balances December 12, 2009, 9:40 pm

    I love the Galloway method! I’ve been using it lately because I’m trying to build up my milage slowly and safely – it has really helped me so far.

  • Katie December 12, 2009, 9:44 pm

    I love intervals, if I decide to do a half-marathon next summer I should try the Galloway.. I’ve never run that far before! I’ve been trying to only buy fresh vegetables and fruit and use up things in my freezer and pantry too- your food looks delic, not at all boring!

  • Lo December 13, 2009, 12:52 am

    so after this post, i decided to try it tonight.

    I did:

    5 min @ 4 MPH warm up

    then for 35 min (did a mix between running @ 7.5 mph for 2ish min and walking @ 4.5 mph for 1 min)

    **total running time–25 min
    **total speed walking time 10 min
    **total miles completed in 35 min of using Galloway….4 miles!!!

    cooldown 5 minutes.

    so with the warm up and cooldown I did 4.6 miles in 45 min. Wow. It does work! this is a great tool in races for sure!

    Lo

    • caitlin December 13, 2009, 12:35 pm

      YAY awesome!

  • April December 13, 2009, 7:56 am

    I’m an interval girl!

  • Anna @ Newlywed, Newly Veg December 13, 2009, 9:13 am

    Ha, I don’t think it’s gross that you wear that same shirt for all your races– I mean, as long as your washing it, obviously 😉

  • Dori December 13, 2009, 12:19 pm

    I’ve never used the Galloway method because right now my challenge is just running, but if I start training for a half marathon I would love and need to start using it. Does it get annoying having to watch the time to know when to walk? Or do you wing it a little?

    • caitlin December 13, 2009, 12:34 pm

      for this experiment, i watched my clock like a hawk but you can do it by song (like walk at the end of each song). that’s what i used to do.

  • Elaine December 13, 2009, 5:12 pm

    I’m so glad you posted this. So many would-be runners get discouraged because they think walking is cheating, when in reality, it’s helps you avoid injury and helps your training.

  • Michelle December 13, 2009, 5:57 pm

    I do the Galloway method all the time! It’s awesome, I always feel refreshed after a little walk break. I have had better race times in the races where I have taken a “walk” break versus those I have run the entire time. 🙂

  • Chari December 14, 2009, 9:22 am

    With the Galloway method during a long race, do you start the run/walk right away, or later on in the race? Or is it just up to the individual?

    • Caitlin December 14, 2009, 9:23 am

      its up to the individual. i couldnt have gallowayed the entire half marathon and met my time goal so i relied on it only when i started to hit the wall.

      • Chari December 14, 2009, 9:24 am

        Thanks — that’s what I was looking for.

  • Chari December 14, 2009, 9:24 am

    BTW — I love the outfit! It’s almost retro-looking. 🙂

  • Sarah @ See Sarah Eat December 14, 2009, 2:23 pm

    I like to use intervals on the treadmill (to keep it from getting too boring) but outside I pretty much run all the way, unless I get tired.

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