Everything you need to know about the Run/Walk method (sometimes called the Galloway method) of running! I’m talking with Jeff Galloway today – one of the first running coaches to teach the Run/Walk method of running about how long each interval should be, why it works, does it make you run faster and more… If you have sustained injuries while running/walking, make sure to visit a sports medicine doctor to get the proper care and treatment.
Hi! I was super excited to chat with Jeff Galloway this week. I’m very familiar with the Run/Walk method from doing research on half marathon training plans AND from the Run Disney races (I’ve done several).
Galloway has several solid training plans to complete everything from a 5K to a marathon. He’s also the official training consultant for Run Disney and is at all the expos.
If you’re new to the Run/Walk method, it’s important to note that injuries can still happen even with this technique. That’s why it’s always a good idea to be prepared with a small first aid kit, including essentials such as bandages, if you’re afraid of getting hurt while running. But don’t let that deter you from trying the method out – with proper training and care, the Run/Walk method can be a great way to achieve your running goals while reducing the risk of injury.
The Run / Walk Method Explained with Jeff Galloway
RER: How did you start doing Run/Walk training?
Galloway: I came up with the Run/Walk/Run method in 1974. I was opening the first specialty running store in the US. I was asked to teach a course for beginning runners. There was 22 people in the class and none had run in 5 years.
I broke the class up into 3 groups based on ability. I went out with eat group. At the end of the 10 week class all 22 finished a 5K or 10K. But what was most impressive was – NO Injuries.
The surprising thing is people can run faster with the right Run/Walk/Run – but on a hilly course it’s even more powerful. By putting walk breaks often enough you erase the fatigue.
We give our strategies based on pace per mile. This is based off of feedback from runners over the years. Over half a million runners over the years have reported their times.
(seen on his FB page / sold by Raw Threads)
How long should you run? how long do you walk?
RER: How long should you run for? And how long do you walk?
Galloway: A common Run/Walk combo is run 2 minutes / walk 30 seconds. The walking breaks are at most 30 seconds. We’ve done studies and that have show that to be the best amount of time. I suggest people try various Run/Walk combinations until they find the one that works for them.
We’ve found over the years and after hundreds of thousands of runners – what the best Run/Walk method is in terms of time intervals. The 30 second walk break provides the most benefit in terms of time on a walk break.
RER: Can a marathon runner use the Run/Walk method?
Galloway: Yes, the fastest marathon to note is one that improved from 2:33 to 2:28. They inserted a walk break every mile.
I’ve heard from over 200 people who couldn’t break 3 hours and took a walk break every mile. The average improvement is over 13 minutes. For the sub-3 hour marathon crowd it depends on their pace, it’s usually running 6-7 minutes per mile and then walking 30 seconds.
Can you use the Run/Walk method to get faster?
RER: Can you use the Run/Walk method to get faster?
Galloway: Yes. Every week I hear from somebody who sets a personal record. You pass people at the end of the race instead of being passed. And you’re not going to be out of commission after the race.
RER: I saw on Instagram you have a Run Camp in Big Sur? What is it?
Galloway: I’ve been going to Big Sur for two decades. It was wonderful to get to know the area. Half the time I stayed in Carmel and made friends there. It’s a great place to run. I decided to work with the Lamp Lighter Inn and start a winter retreat there. The last few years we’ve done this at the Inn.
Then the city was interested in expanding the area for more fitness activities. They proposed a series of weekend retreats. The wanted to bring runners and walkers and hikers to the area. The weather is spectacular. All of the sessions are outside.
It’s marketed to runners so it’s a Running Retreat. We are opening it up so runners can bring someone who is not a runner.
RER: I’ve read and heard from several sources that Big Sur is the Most Beautiful Marathon in the US – do you agree?
Galloway: I originally went to Big Sur with Runner’s World. The race officials heard my clinic and asked me to come back. I love the event. I really appreciate the people who put it on.
It’s the most beautiful course I’ve ever seen – and I’ve run 216 marathons!
Everyone has their favorite race course for one reason or another but for the beauty category it’s Big Sur.
RER: But it’s a hard course right?
Galloway: Yes, but those able to run at a training pace – it’s not very tough. If you choose the right run/walk/run intervals.
Strategic walk breaks placed early and often can cut the difficulty of the hills down. I’ve heard from several people who have set PRs at Big Sur by following my advice.
RER: Do you change up the Run/Walk intervals on a hilly course?
Galloway: Yes, you change it when there’s adversity. Big Sur has had a lot of diversity – there was one year with a lot of wind. The hills are another issue. In both cases if you don’t back off in those situations you’re going to use your reserves early and bad things can happen.
I’ve heard from over 10,000 runners who used it for the first time in the race. Only about 5 said it doesn’t work – but the odds are good.
RER: I’ve seen a lot of Run/Walkers at Disney races. When their watch beeps for a walking break I’ve seen runners raise their hand so the people behind them know they’re stopping – is that part of what you teach?
Galloway: Yes, I’m the official training consultant for Run Disney. I’ve met about 3,000 people who say it’s changed their lives.
The Galloway Team Members are the pace group leaders. The protocol is when a beeper beeps the leader tells the people to get to the side of the road.
RER: Anything else you’d like to share?
Galloway: We love to help people improve the quality of life through running. If anybody has questions please reach out.
The running journal has tips and a clear breakdown for 52 weeks of running and space to take notes.
Running Coach Jeff Galloway on social and his books
Jeff Galloway Run / Walk Method book // Jeff Galloway Running Journal // Mental Training for Runners (his newest book)
Jeff Galloway Running Retreats
Question: Have you ever tried the Run / Walk method?
What are your intervals?
Do you use a journal to track your running and eating?
Keep Going with these:
- How to do the Run/Walk Strategy
- How to Deal with a Bad Run
- Current Costco Favorites
- What I’m Eating – Runner Food Diary
Follow me on Instagram @RunEatRepeat!
I was actually “taught” to run by a good friend of mine who has done countless half and full marathons, ironmans/tri’s, and now does ultra marathons. He taught me to run with the run/walk/run method. I have exercise induced asthma that isn’t completely controlled by using an inhaler. So the walk breaks are the only way I can catch my breath and keep moving. I usually do a 3 min run/1 min walk cycle. If I’ve built a really really good base I can do a 4 min run with 1 min walk. I’ve never tried the 30 second walk, but based on what I know of my breathing recovery I’m not sure it would be long enough for me and my condition. I’m just getting to where I can get two or three deep breaths right before my 1 min beep happens. But now I’m intrigued and kind of want to try the 2 min run/30 sec walk just to see!
I’m a huge fan of this method and this is actually how I started running. I started with one minute running and two walking. Then I exchanged that ratio. Later on, I went for five minute running in one walking, and lastly one mile running and one minute walking.
I don’t tend to do walking breaks anymore unless I’m running more than 4 miles. I still think it is a wonderful method.
I think it’s great and a lot of people love it. I joined and paid for a running group last Fall that uses it. Once we hit 12-24 miles, I dropped out. It didn’t work for me. I think I need to keep moving. It was super hard for me to re-start. So, I run on my own. I don’t do full – just half marathons. Though, I see people at the races doing it and it must work!
Me too. I always see people do this at races or on running paths.
I am a Galloway run/walk runner. I even went to one of his retreats in Carmel. He is such a nice man and so encouraging.
I’ve never done galloway – but if i ever choose to run a marathon, i think this is the way I’d go. This would make the 6 hours somewhat enjoyable, I think!
I did this with my daughter when we trained for her first marathon this spring. We did run a mile / walk a minute. It was really good for us! I had not done it in previous races and this most recent marathon was easier mentally (even though there was wind/rain and hail) so I think there is definitely something to be said for it 🙂
This is great! I started getting back into running after an injury with the walk run method! Works great!
Wonderful interview. When I trained for my first half, I used Jeff’s plan and method and it really helped me mentally and physically. My brain preferred “You only have to run for 4 minutes” over “You have to run 13.1 miles”. Before running my first marathon a few years later, I read Jeff’s book about marathons and used that plan to great success. I’ve just started training for my second marathon and am using Jeff’s plan once again. I am currently using a run 2 walk 30 method with success. I am profoundly grateful to Jeff Galloway (though I’ve never had the opportunity to tell him in person!) Hopefully he will find his way back to Maine sometimes soon. The Beach to Beacon is celebrating it’s 25th anniversary this year so that might be a nice reason to come back!
I’ve used a run/walk method when I’m out of running shape and am trying to get back into it. It’s interesting how using a run/walk/run method can make you faster. I might have to play around with some ratios and see if that helps improve my runs/paces!
I started running (after believing that I could not/it was too hard/I wasn’t made for this/ etc) using the Galloway method and it led me to complete 3 marathons and 10 halfs! I use it on all my longer runs (5+ miles) and it has seriously been the only way I could ever imagine doing those longer distances. Most of my friends are faster than me, and don’t take walk breaks, but I feel like it works for me and to quote you…you do you!
Thanks for featuring Jeff. I’ve met him twice and he is truly an inspiration and a very nice, down to Earth person.
I use run 60 seconds and walk for 30 seconds. We have people in our Galloway Program that have qualified for Boston when they couldn’t breakthough running straight through. It really, really works!
The run walk method is great for starters that want to get fit. If you just start running and then realize that your un fit, your probably not going to go running again. If you start walking for minutes then run for a few minutes and keep rotating. you will slowly get fitter and stronger. As we say its all baby steps. Go for it.
I have thought about using this method, I do have the book but I have not officially tried it. By that I mean I do stop and walk through water stations but I don’t follow a specific run/walk plan. Love it when he comes to Alaska! He has been here during the Big Wildlife Runs.
I use the run/walk method for my long runs. I use a 5×1 method that works for me. Sometimes I run through the walk breaks if I’m feeling really good but my watch does the beeping and I walk etc. For half marathons, I run a minimum of at least the first 10k and then use the run/walk method as needed. What’s weird is my times are faster when I use the run/walk and I’m not flat out depleted nor have stomach issues after a long run. I know some claim if you use the run/walk method you’re not a “real” runner but it works for me and gets me running.
I’ve been doing the walk/run method for almost a year now. It has made me love running even more and less afraid to try a longer distance. I currently run 3 minutes and walk 1 minute, but I may try the 2 minute run 30 second walk next time to see if that improves my time.
I’ve never heard about the Walk/Run method before, but thank you for shedding some light on this method!
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
This is an awesome interview!
I’ve always gone back and forth with this method. Thanks for sharing an insider look!
I’ve used the walk run method when I started running. At first it was a one to one ratio but as I got better worked up to a 2 or 3 min walk with 30 sec break. Because of Jeff galloways method I am now able to run 6 miles without a walk break! His method was the only reason I completed a half marathon