The Galloway Method, developed by Olympic marathoner Jeff Galloway, alternates intervals of running with intervals of walking called “walk breaks,” depending on your running pace (e.g., walk 2 minutes, run 1 minute). This has been proven to increase speed, endurance, giving your body tremendous recovery while dramatically reducing the rate of injuries.

For those new to running or those who are coming back from injury, I enjoy personalizing run/walk training plans based on your current level of fitness and tweaking the run/walk ratio as your body adapts to what you’re asking of it over time.

For those who’ve been running consistently for a years, yet concerned about training for longer distances, such as a half or full marathon customizing a plan that incorporates run/walk on your weekly long run, as well as a track session, a tempo run and an easy recovery run each week may just get you to enjoy the journey to a longer distance goal.

Whether your goal is training for a 5K, 10K, 10 Miler, Half Marathon or you desire to burn more calories during your workout or just to try something new…I would love to design a program just for you! Contact me at http://www.lifejourneyfitness.com/ or (615) 496-9039 and we can consult more about how I can help you achieve your goal.

*If you are beginning an exercise program, always consult with your Doctor first.

*Remember annual check ups with your Doctor will help prevent illness and keep you moving forward in your wellness journey.

Techniques for Fitness Walking include:

Arm Action:

• Movement of the arms is at the shoulders – not the elbows!
• Maintain elbows at a 90-degree angle throughout the arm swing.
• Keep elbows close to the body with a forward swing that does not cross the center of your body.
• Arms should move naturally in opposition to the legs.
• Hands should be held in a loose fist and kept in line with your elbows.

Foot Placement:

• Your foot should roll from heel to toe; planting the heel first with toes lifted, then rolling through the mid-foot and pushing off through the toes.

Body position:

• Lean forward from the ankles to increase pace (stride frequency).  Do not lean forward from the waist as this can lead to back pain.

Tips:

• To increase your speed you should concentrate on taking more frequent steps, not larger steps!  You will find that mastering the technique of leaning forward from the ankles (it will feel like you’re falling forward into each step) and speeding up your arm swing will help you pick up your pace.
• Aim for a smooth and fluid gait and never lock your knees as you plant your foot.
• Include a warm up (2 – 5 minutes of slower walking) and a cool-down into your Fitness Walking routine.
• Include stretching into your routine.

Walk to be FIT:

• Frequency: Walk 3 – 5 times per week.
• Intensity: Target heart rate should be between 55 – 90% of your maximum heart rate (220) depending on your age and fitness level.
• Time (duration): Walk sessions should be 20+ minutes long.