My topic this week is 5 Reasons to Adopt the Run-Walk-Run Method (or Jeffing)

What is Jeffing?

It is the combination of running and walking during a training session or race. It’s called “Jeffing” because of US Olympian and author Jeff Galloway, who is a firm advocate of this run-walk-run technique.

I used to be one of those runners who thought that runners should run.

I was also embarrassed to be seen walking in a race.

My friends used this method.  And so I used it too when I ran with them.

On my own, I ran and when I was tired, I walked.  I still (I hate to admit) do that in races.

As I’ve aged, I realize that this method will keep me running longer (not distance but years.) And now I use it for ALL my long runs and even for most of my shorter ones.

Here are 5 benefits of the Run-Walk=Run method:

1.The early walk breaks will help to erase fatigue.

You have more energy as you continue your run and you won’t be tempted to shorten the distance.

2. The later walk breaks will reduce or eliminate overuse muscle breakdown.

IOW, fewer overuse running-related  injuries will result.

3. By shifting back and forth, you will be distributing the workload among a variety of muscles, increasing your overall performance.

This could give you faster total race finish times.

4. It will help to speed up your post-run recovery because there is less muscular damage to repair.

You will feel better after and definitely better the next day.  No DOMS.

5. You will enjoy your runs more.

They will seem less monotonous.

If you run with someone else, it’s easier to chat. You talk to each other  during the walks.

And you can be flexible with your intervals.

At any point, you can switch them up.

What intervals should you use?

Everyone has their own idea about what intervals they like.

It can be based on whether or not you are a beginning or veteran runner.  Or are you perhaps returning from an injury?  Maybe you are training for your longest distance race ever?

I used to do 90:45 for my long runs.

According to the chart above, I should probably do 90:30 or 60:30 but lately I am enjoying 60:60.

Happy Jeffers…

Happy Running! Do you use the run/walk method? If so, what intervals so you use? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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This week’s topic is 5+ Ways to Overcome the Running Plateau

What is a Running Plateau?

It’s when a runner’s performance stops improving despite consistent training.

Has it happened to you?

If so, here are a few things that you can do:

1.Figure out and set a goal.

First, take some time to think about what your overarching running goals are. Once you identify the big goal, you can set the little goal that will get you started.

Do you want to run a 10k? Then your goal could be to run a little longer each weekend.

Do you want to improve your pace? Then your goal could be to do a speed drill each week.

Do you want to run a marathon? Then pick a race and start a training plan.

2. Run with a friend.

Friends will push you to run a little faster or a little further than you would have otherwise.

It also makes running a social activity so you will want to show up to get it done.

It takes a lot less willpower to run with a friend than it does to drag yourself off the couch on your own!

And it’s more fun.

3.Create a schedule.

Rather than running whenever and whatever distance you feel like, make a schedule!

It can be flexible such as one long run and 3 short runs.

It can be detailed such as one hill workout, one easy, one tempo, one long.

Do what works for you and try to stick to it.

4.Try interval training. 

Interval training is to run faster than normal for a short period of time and then run or walk or stand until you are ready to do it again. 

It will help you get faster by improving your cardiovascular strength (i.e. strengthen your heart and lungs so you don’t get out of breath as easily).

It will also get you mentally used to running faster than your usual pace.

And it’s less boring just just running.

5. Run hills

Running hills uses different muscles than running on flat ground.

It encourages the use of your glutes and abdominals, which might not be activated otherwise.

It’s hard but worth the effort if you want to improve your running.

6. Add strength training

If you JUST run, try adding some strength training activities.

Focusing on exercises to activate and strengthen your glutes, abs, quads, hamstrings, calves, and hip flexors can make a huge difference in your running.

It also adds variety to your weekday runs.

7. Sign Up for Races

If you have a race on your schedule, you will be more motivated to keep up with your runs.

At races, you will meet other runners and perhaps find a new running partner for your weekday runs.

And you WILL run faster in a race than in an everyday run.

Happy Running! Have you ever hit a running plateau?  What did you do to overcome it? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

This week’s topic is 5 Reasons to Buy (or Not Buy) Race Photos

Before they got so expensive and before races offered free photos, I did buy a few.

Here’s why I did:

1.Once in a Lifetime Race

PARIS

2. First at a Distance

1ST HALF

3. A PR

It was at that time…

4.I looked Good/Happy…

5.  I loved the Course or the Scenery

VEGAS!

Times Square

** To Remember…

Crossing the finish line of my 1st marathon

Happy Running! Do you buy race photos? Why or why not? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

What you use may depend upon which stats you want…

• Pace
• Distance
• Cadence
• Heart Rate
• VO Max

Here are FIVE popular options to track your running progress:

1. Garmin Connect

2. Strava

3. Runkeeper 

4. MapMy Run

5. RunAnalyze

On daily runs, I sometimes use the Runkeeper app on my Apple watch.

I use it to set up run/walk interval runs. It shows me the distance and the pace.  That’s enough for me and I usually delete the stats afterward.

For races, I wear my Garmin watch and sync my stats to Strava.

My Garmin syncs to an app on my iPhone (and Garmin Connect).  It shows me the distance, elevation, pace, cadence for each race.

The app also syncs to Strava.  It shows me the same info but it also adds social interaction.  And I can add photos. So I can share my stats with other runners and follow them, as well.

Happy Running! What do you use to track your running progress? Please share.

It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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