I do Jeff Galloway’s cadence driils and acceleration drills on my short run walks of 30 to 40 minutes. After the drills I usually do run/walk practice on various run walkratios such as 15/15 20/20 25/20 for about 15 minutes. I always try to stay under the threshold of irritation on all my run/walks. I have itb syndrome issues. If I feel pain I lower main running time until I have no pain. I am very conservative on all my long run/walks. I am 66 and have Ménière’s syndrome. I tend to feel less vertigo and imbalance if I do 5/30 or 7/30 on all my long run/walks. In fact I feel dizzy at home going out for a short 15 to 20 minute run walk using a 5/30 ratio will stop my vertigo for a couple of hours! That has been a blessing! I have been able to complete a timed 12 hr ultra event using 5/30s with little or no of an unsteady or vertigo feeling. If I try just to walk I feel unsteady and can have veritigo.
Kudos on doing a 12 hr ultra. Very impressive! It's awesome how a short run can help your vertigo. Running helps many issues, it seems. Thanks for sharing!
Thanks. i have been a "gut it out dont stop running" runner but after about 5k i start shuffling. i might as well catch my breath and start fresh. ( 61 yoa 200pounds)
When I first started running my attitude was like yours (“gut it out…”), but no more. It’s run walk run for me! Thanks for watching the video and commenting. Happy running!
I generally don't use run walk on anything 5k or less. On longer stuff I stick to my 2:00/30 although I sometimes cut the walk shorter depending on feel.
Very interesting , in the 80s when i did marathons etc as a jogger i was influenced by Galloway & achieved good results . Now at 77 on a come back i am just trying short intervals determined by my street courses in suburban Sydney , 200 meters/400 or 1k .Depends on the street crossings etc. The Park Run 5K is my time to experiment . My aim , i think , should be to go out for 40 mins exercise without worrying about the times .No racing as such . Interested in your videos and findings .Thanks
Awesome that you're running at 77! I am in whole hearted agreement that you should not concern yourself with times (pace). Just enjoy the run. Thanks for watching the video and sharing!
Greetings! I run exclusively off road, and a lot of time off trail (meadow surfing), here in the Drumheller, AB valley. Because the terrain is so varied, I set my timer for 0:30 seconds. If the trail is good, I will run for 2 min (4 beeps), then walk :30. If the trail is rough and awkward, I'll do :30/:30. The :30 sec interval lets me mix it up according to the terrain or according to how I'm feeling that day ("old and tired and bent and busted" 😅). Great stuff, amigo! Keep it coming.
Thanks for the feedback! The trails where I run have enough tree roots, rocks, and obstacles that I've never been successful doing RWR. I usually get walk breaks from walking over the nasty trail sections!
Hi Ralph! I am constantly changing my run walk ratios, mostly depending on how I feel that day. If I want to run faster, like during a race, I will set my watch for longer run intervals and shorter walk intervals. On my casual run days, I set it according to how I'm feeling. I also take into consideration the weather here in Florida. I walk more when the hotter months are here!
Adjusting run/walk times (ratio) based on how you're feeling is a great point. The better you feel, the longer the run time! Thanks for sharing, Janet!
I have been experimenting with variable speeds and ratios. For example, I have a 5 minute block that I repeat for an hour. I run at a steady pace for 2 1/2 minutes and walk 30 seconds. Then I run a bit harder (1 minute a mile faster than the 1st segment) for about 80 seconds and then walk 40. So my ratio goes from 5 to 1 to 2 to 1. This is not a true interval session where I'm really pushing it. But it keeps me from running too slowly without exhausting myself.
Interesting question. I’m much less structured so this is good fuel for thought. If I’m running easy and it’s hot I take a walk break to drink as needed (often at a mile break as if I’m in a race). I often throw in 100 meter strides to mix it up. Seems to refresh also. If I’m doing a workout, the interval breaks are walk breaks of course. I may try timing it on long runs as I am returning to marathon in June after an 8-year hiatus from the distance. Thank you!
Thanks, Laura, for sharing. I sometimes mix it up and take longer/shorter walk breaks during a run, depending how I'm feeling. Good luck on your upcoming marathon!
I use the 4:00 minute 30-second interval on longer runs. I use the 30 seconds to get my breathing under control and slow my heart rate. Also, get a quick drink from my camel pack. It helps most of the time !
Hi Ralph, ich finde die run/walk/run Methode grundsätzlich für nützlich, gerade für uns ältere Läufer, habe allerdings meine optimale ratio noch nicht gefunden. Ich verwende auch die garmin 245 und laufe meistens meine 7 km Runde mit einer ratio von durchschnittlich 4 min run und 30 sec walk. Die letzten km lauf ich meistens durch. 🏃😎
Thanks for commenting. I appreciate it. Over the years, I've settled on a 2 min run, 30 sec walk (4:1 ratio) for most of my runs. I used to use a higher ratio, but came to the conclusion it wasn't benefiting me. It's all a matter of personal preference. You might like to watch this video on why high ratios may not be useful: ruclips.net/video/DTDlpc48Ubo/видео.html
High ratios may not benefit you. Watch now: ruclips.net/video/DTDlpc48Ubo/видео.html
I do Jeff Galloway’s cadence driils and acceleration drills on my short run walks of 30 to 40 minutes. After the drills I usually do run/walk practice on various run walkratios such as 15/15 20/20 25/20 for about 15 minutes.
I always try to stay under the threshold of irritation on all my run/walks. I have itb syndrome issues. If I feel pain I lower main running time until I have no pain.
I am very conservative on all my long run/walks. I am 66 and have Ménière’s syndrome. I tend to feel less vertigo and imbalance if I do 5/30 or 7/30 on all my long run/walks. In fact I feel dizzy at home going out for a short 15 to 20 minute run walk using a 5/30 ratio will stop my vertigo for a couple of hours! That has been a blessing! I have been able to complete a timed 12 hr ultra event using 5/30s with little or no of an unsteady or vertigo feeling. If I try just to walk I feel unsteady and can have veritigo.
Kudos on doing a 12 hr ultra. Very impressive! It's awesome how a short run can help your vertigo. Running helps many issues, it seems. Thanks for sharing!
Thanks. i have been a "gut it out dont stop running" runner but after about 5k i start shuffling. i might as well catch my breath and start fresh. ( 61 yoa 200pounds)
When I first started running my attitude was like yours (“gut it out…”), but no more. It’s run walk run for me! Thanks for watching the video and commenting. Happy running!
I generally don't use run walk on anything 5k or less. On longer stuff I stick to my 2:00/30 although I sometimes cut the walk shorter depending on feel.
Thanks, Keith, for sharing your R/W usage. The 2:00/30 is the times I’ve evolved to over the years. It works well for me.
Very interesting , in the 80s when i did marathons etc as a jogger i was influenced by Galloway & achieved good results . Now at 77 on a come back i am just trying short intervals determined by my street courses in suburban Sydney , 200 meters/400 or 1k .Depends on the street crossings etc. The Park Run 5K is my time to experiment . My aim , i think , should be to go out for 40 mins exercise without worrying about the times .No racing as such . Interested in your videos and findings .Thanks
Awesome that you're running at 77! I am in whole hearted agreement that you should not concern yourself with times (pace). Just enjoy the run. Thanks for watching the video and sharing!
@@TheAgelessRunner A shuffle at present but i should get back to 6min /K .
Greetings!
I run exclusively off road, and a lot of time off trail (meadow surfing), here in the Drumheller, AB valley. Because the terrain is so varied, I set my timer for 0:30 seconds. If the trail is good, I will run for 2 min (4 beeps), then walk :30. If the trail is rough and awkward, I'll do :30/:30. The :30 sec interval lets me mix it up according to the terrain or according to how I'm feeling that day ("old and tired and bent and busted" 😅).
Great stuff, amigo! Keep it coming.
Thanks for the feedback! The trails where I run have enough tree roots, rocks, and obstacles that I've never been successful doing RWR. I usually get walk breaks from walking over the nasty trail sections!
Hi Ralph! I am constantly changing my run walk ratios, mostly depending on how I feel that day. If I want to run faster, like during a race, I will set my watch for longer run intervals and shorter walk intervals. On my casual run days, I set it according to how I'm feeling. I also take into consideration the weather here in Florida. I walk more when the hotter months are here!
Adjusting run/walk times (ratio) based on how you're feeling is a great point. The better you feel, the longer the run time! Thanks for sharing, Janet!
I have been experimenting with variable speeds and ratios. For example, I have a 5 minute block that I repeat for an hour. I run at a steady pace for 2 1/2 minutes and walk 30 seconds. Then I run a bit harder (1 minute a mile faster than the 1st segment) for about 80 seconds and then walk 40. So my ratio goes from 5 to 1 to 2 to 1. This is not a true interval session where I'm really pushing it. But it keeps me from running too slowly without exhausting myself.
This is an interesting concept. I like the idea and might have to play around with it. Thanks for sharing!
Interesting question. I’m much less structured so this is good fuel for thought. If I’m running easy and it’s hot I take a walk break to drink as needed (often at a mile break as if I’m in a race). I often throw in 100 meter strides to mix it up. Seems to refresh also. If I’m doing a workout, the interval breaks are walk breaks of course. I may try timing it on long runs as I am returning to marathon in June after an 8-year hiatus from the distance. Thank you!
Thanks, Laura, for sharing. I sometimes mix it up and take longer/shorter walk breaks during a run, depending how I'm feeling. Good luck on your upcoming marathon!
I use the 4:00 minute 30-second interval on longer runs. I use the 30 seconds to get my breathing under control and slow my heart rate. Also, get a quick drink from my camel pack. It helps most of the time !
It sounds like you've developed the run walk times that work best for you. Thanks, Jim, for sharing!
You do a great job with your videos! I have learned a lot from you. Thank you.
@jimtompkins6078... you're welcome! Thanks for taking the time to give me this feedback.
Hi Ralph, ich finde die run/walk/run Methode grundsätzlich für nützlich, gerade für uns ältere Läufer, habe allerdings meine optimale ratio noch nicht gefunden. Ich verwende auch die garmin 245 und laufe meistens meine 7 km Runde mit einer ratio von durchschnittlich 4 min run und 30 sec walk. Die letzten km lauf ich meistens durch. 🏃😎
Thanks for commenting. I appreciate it. Over the years, I've settled on a 2 min run, 30 sec walk (4:1 ratio) for most of my runs. I used to use a higher ratio, but came to the conclusion it wasn't benefiting me. It's all a matter of personal preference. You might like to watch this video on why high ratios may not be useful: ruclips.net/video/DTDlpc48Ubo/видео.html