Training Tips by Jeff Galloway
Note: Olympian Jeff Galloway has helped over 150,000 runners successfully train for their running goals (RunInjuryFree)

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Posted Thursday, 30 December, 2004

Extending Endurance
Your body responds to a gentle increase in distance, when done slowly and regularly, and with enough rest between runs. Here’s how to increase endurance while reducing the chance of injury:

1. Run a long run each weekend.
2. Maintain your conditioning by running (with walk breaks if desired) 2 other days a week
3. Starting long run distance: one half mile longer than your longest run in the last 2 weeks
4. Increase by one half mile each week
5. Put walk breaks into each long run from the beginning (see table below for suggested ratio)
6. Don’t exercise the day before long runs
7. Pace of long runs should be at least 2 min/mi slower than you could race the distance

You get the same endurance whether running slow or fast. By running very slow and taking walk breaks you extend endurance, reduce the chance of injury and recover very fast.

Walk break ratios on long runs
The frequency of walk breaks is tied to the pace of your long runs. The following table is based upon my experience in working with tens of thousands of walk-break-takers, but many runners thrive when they walk even more often than the ratio recommended by the table.

Note: for further walk break information see GALLOWAY’S BOOK ON RUNNING 2ND EDITION

Nutrition Tip
The best time to reload your muscle fuel for the next workout is within 30 min of the finish of your run. A snack of 80% simple carbohydrate and 20% protein has been the best re-loading fuel, according to the research. For more info see the nutrition chapters in GALLOWAY’S BOOK ON RUNNING 2ND ED

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.

Jeff Galloway:

• US Olympian, 1972, 10,000 meters (also an alternate on the marathon team)
• Author of top selling running books in North America, Galloway's Book on Running and Marathon You Can Do It!
• National Coordinator: The Galloway Marathon Training Program and The Home Depot Fitness Series
• Producer of Atlanta's Kaiser Permanente Corporate Run/Walk: 20,000 participants
• Founder and owner of Phidippides, the pioneer of running and fitness promotion stores in North America.
• Runner's World columnist
• Inspirational speaker to over 200 running and fitness sessions each year

Related info:
> www.jeffgalloway.com/

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