How I use the run walk run method for a half marathon
HTML-код
- Опубликовано: 19 янв 2023
- The way I use Jeff Galloway's run walk run method in a race is slightly different than a training run. Having used RWR for several years, I've "fine tuned" my race process. It's made running half and full marathon races possible for me, and it also can for you.
Learn more about Run Walk Run:
• Using Run Walk Run: In...
My Gear (These are affiliate links. Using them helps support my channel):
My Road Shoes:
Altra Provision: amzn.to/3Uuwy4F
Saucony Freedom: amzn.to/3F6Of5I
My Trail Shoes
Saucony Exodus: amzn.to/3gJeOVg
Saucony Peregrine: amzn.to/3gGFdCX
My Running Vest
Osprey Duro 6: amzn.to/3u3Z7ep
My Hat
TrailHeads: amzn.to/3VCsiAH
My Bone Conduction Headphones
amzn.to/3Vxg3FJ
My Energy Gels: amzn.to/3VxQnIX
Garmin Forerunner 245: amzn.to/3UdfMXy 
Спорт
I paced a race doing a run walk run for a half marathon. It was very easy! Just watched by watch and kept every mile with 10 seconds of goal pace. 2:30 Pacer. Official time 2:30 and 20 seconds.
I’m glad to hear that you had such a positive RWR experience with the half marathon. RWR has made running possible for me, and many others. Thanks for watching the video and sharing!
As a 61yr old training for my first half marathon , i found your video extremely helpful, thanks.
Glad it helped! Thanks for watching the video and commenting. I appreciate it!
I completed my first race ever yesterday, a half marathon at the age of 51 here in Spain. I did run walk - 1 min 35 of running and 25 seconds of walking but as I went on, and felt good (I train in mountains and this was sea level), I shaved a few seconds off the walking. I finished with a time of 2h 15 which I was delighted with as I was aiming for within 2h 30. I think I could adjust next time to longer running intervals and less walking as I felt good and wasn't exhausted afterwards. There was such a huge difference running at sea level - flat and so much air!
Thank you for all your videos, they've been so useful.
Congratulations! That was an awesome accomplishment! Your run/walk times are not too different from what I use. It seems the mountain training prepared you well for the race. Thanks for sharing! Happy running!
@@TheAgelessRunner thank you!
I always love your videos. I hear what you're saying with the bunching at the start. When I do a half marathon, I start as far back as I can to minimise the disruption to my run walk run.
Thank you for the positive feedback! I appreciate it very much! I also start back in the pack. It's much more enjoyable.
Really helpful advice!
I'm glad it was helpful! Thanks for the feedback!
Great info!
Thanks for the feedback!
Excellent
Thank you!
Just started this method trying to enjoy and improve my running
Fantastic! I love run walk run and hope you find it helpful. Thanks for commenting!
Great advice! I’ve completed two half marathons using the run/walk method. I have two more planned for this year.
Thank you, Julia! Have fun with your two half marathons.
Just started learning about this. When I started about 7 years ago, this ironically is the way I started running. Two weeks ago (having some foot issues) I then went back to this method. Last week I just became aware of Jeff Galloway rwr. How uncanny. Transitioning to zero drop shoes, I’m purposefully lowering mileage to about 9 miles each run, building up to a great trail 1/2 this late September, but with some decent elevation at the beautiful Red River Gorge Ky , 3,500’ gain plus same drop 👍🏽👍🏽
I love RWR! It's allowed me to run all kinds of distances. Good luck on your trail race! Thanks for sharing!
nice information
Thanks for the feedback!
After experimenting with several ratios, I find that 1:1 is the easiest to work with.
I think one of the great things about run walk is how flexible it is. Whatever ratio helps a runner achieve their run objective is a great ratio! Thanks for watching the video and commenting!
Enjoy your video. Do you use the 220- age formula to calculate your max heart rate? Have you ever run continuously vs RWR and compared the times? Are the times close with the added benefit of feeling better at the end of the run?
I'm glad you enjoy my video and appreciate the feedback. The 220 -age formula really doesn't work for us older runners. Linked below are some videos on this topic, if your interested. Regarding continuous running, i really haven't done that in years, so i can't offer any feedback presently, although regardless of continuous or RWR, how fast you run or walk determines your overall speed/pace.
Training using heart rate: ruclips.net/p/PLC8vL4GhTV1gNO3bRtzbyIldEq5pjoPKC
According to Jeff Galloway his data shows no increase in times or a slight decrease but much easier recuperation.
Been using this method.. it’s been great…. But I hear you say your HR is up to 80% of your max on your long run….
Everything I hear says to be at 60-70% of your max HR …
Why do you run at 80%. Just curious? Txs
I try to stay below 80% MHR, as generally above that is thought to be anaerobic. I want to stay in an aerobic condition. For me, staying below 80% minimizes my post-run fatigue. Of course, 60%-70% is a great range to be for aerobic running, however, I usually find myself drifting up over 70% during the run. So I try to stay below 80%. I hope this helps.
Thanks Jacques for watching the video and commenting.
82, 83% c'mon, how does one control their heartbeat to one percentage point?
I use heart rate as a trigger point for when to walk or slow down. In other words, during a race, I'll let it get up to 82-83% MHR before walking. Thanks for commenting!