Training Tips by Jeff Galloway - Part 2
Even a short run, on a busy tough day, will clear the mind and give you more energy.

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Posted Saturday, 5 March, 2005

Note: Olympian Jeff Galloway has helped over 150,000 runners successfully train for their running goals through e-coaching, one-day running schools, and motivational retreats ( www.RunInjuryFree.com )

Motivation Tip:
Even a short run, on a busy tough day, will clear the mind and give you more energy.

Running Faster
By blending several training components you can make gradual muscle adaptations that will usually result in faster and easier running. Here are three workouts to do this:

The Long Run
Starting from the distance of your current longest run (in the past 2 weeks) increase by half a mile to one more mile each week. Run two min/mi slower than you run on faster runs, and insert one minute walk breaks as needed (Galloway's Book On Running 2nd Ed pp 81-88).

Speed Session once a week
Once a week, run a speed session. After a 10 minute warmup, run a lap around a track about 5-7 seconds faster than you want to run in your race itself. Walk for half a lap. Repeat. Run 3-4 of these the first session and increase the number on each weekly session by 1-2. For more information on speed training for the 5K, 10K and Half marathon, see pp 96-123 in Galloway's Book on Running 2nd Ed. (for marathon schedules see Marathon-You Can Do It!.

Select a realistic goal
The prediction table (pp 266-269 in Galloway's Book on Running 2nd Ed) and
extended tables in the back of Marathon--You Can Do It will show you current
capabilities. For training purposes, you can shoot for a 5-7% increase at
the beginning of a training program. Keep checking on your goal by doing
some 5K reality checks and adjust goal to what the table predicts at the end
of the training program.

No More Injuries
Over 25 years ago I had to stop running for 4 months because of an injury.
As I started back, my main goal became to run injury free. I'm proud to say
that for this time, I've had no overuse injuries! In that whole period, the
only injury I've suffered was due to stepping in a hole. Here is what I've
learned:

1. Run every other day. Having about 48 hours between runs allows the body to rebuild from each run, stronger and better adapted than before.
2. Watch speed training. In surveys, I've found that speed training is the leading cause of injury among those who do speed training
3. Watch the stretching!-In my experience I've found an increase in injury among those who stretch regularly. For safe stretching guidelines and more info see Galloway's Book on Running 2nd Ed pp 151-159.
4. Treat a possible injury immediately and you can avoid weeks or months off later. Don't continue running when you experience swelling, loss of function or pain. For extensive runners suggestions on injuries and treatment including knee, foot, achilles, and more see Galloway's Book on Running pp 200-221.

Nutrition Tip
It is better to eat small meals, throughout the day, every 2-3 hours. You'll feel more energized and have a better chance of burning fat. For details, see GBR 2nd ED pp 224-242.

Note: you can find more information at www.RunInjuryFree.com where you can ask Jeff a question, order his books, or find info on his highly motivating and informative Run Schools and Weekend Retreats.

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