Try the Galloway method at your next distance race
In this way, the run-walk-run method can help you reach new goals in training, 10 km and half marathons.
The Galloway method is a classic running method, which involves regularly alternating running and walking. It is reminiscent of interval training, which is also a way of exercising where you work at high intensity in separate drags.
With a little practice and experience, the Galloway method allows you to find the optimal balance between walking and running, taking your running performance to the next level, without injuries.
Here is a suggestion on how you can apply the Galloway method to the 10km race and the half marathon. We also list how you can apply the Galloway method to training.
Remember that good running technique, warm-up, tapering and proper fluid balance are just as important during this type of session as with all other forms of running.
And as with everything else in life – practice makes perfect.
10 km run:
- If you plan to do more 10km races this season, try the Galloway method on one of them. Start by running for 2-3 minutes before taking a 30-60 second walk break. Repeat this pattern throughout the course.
- You can also try adjusting the duration of your running and walking periods according to how your body feels and how much experience you have.
- On a half marathon, you may want to run a little longer at a time, for example, you can run for 5-10 minutes before taking a 30-60 second walk break. It can help you avoid fatigue and injury, and maintain steady speed.
- Like 10 km runs, you can also adjust the duration of your running and walking periods according to how your body feels and how much experience you have.
Training with the Galloway method:
- For training purposes, try running an interval session with the Galloway method. Run for 2-3 minutes before taking a 30-60 second walk break. Repeat this pattern several times throughout the session.
- You can also vary the duration of different training periods to challenge yourself, test your limits and find the perfect combination of running and walking to take with you to the season's distance races.