Do You Run/Walk?
I am a run/walker. I have been for a while now. It started as I was training for my first half marathon. I got injured, either from working too hard or wearing the incorrect shoes (or a mixture of both, who knows). My IT band blew up, but I still decided to go to the race. Unfortunately, I hurt so bad that I pretty much had to walk the entire half (but luckily it did not put a sour taste in my mouth for racing…)
But because of this, I knew I needed to train differently. I found Jeff Galloway‘s run/walk method and have used it ever since. It has definitely helped me control my IT band issues. I run/walk while training and racing, and I can now (usually!) finish my races strong!
Everyone wants to remain injury-free, so here are some great tips from Jeff Galloway himself:
- Most injuries experienced by my runners are due to: 1) pacing long runs too fast, 2) increasing the weekly mileage too quickly, 3) lengthening stride and 4) stretching.
- The principle in staying injury free is to balance gentle stress with the right recovery periods-allowing for rebuilding. (for more information, see Running Injuries: Treatment and Prevention)
- Finding the right Run Walk Run strategy from the beginning of a run has been the best way I’ve found to stay injury free, come back from an injury and in some cases, continue to run while the injury heals. (See The Run-Walk-Run Method)
And regarding all those people who tell you that running is bad for you ….
- Jeff was regularily told that running will damage joints, and other body parts. But the research shows the opposite result: Runners have healthier joints, etc. than non runners as the decades go by.
- While researching for his new book Running Until You’re 100, Jeff reviewed dozens of studies and could not find one showing that running harms legs, feet, joints, etc.
- It may surprise you to know that many studies show that runners have fewer orthopedic issues compared with non-runners as the years go by.
- A respected and large population study out of Stanford following thousands of runners over 50 who had run for more than 20 years concluded that runners had less than 25% of orthopedic issues compared with non runners of the same age.
So, as long as you stay below the threshold of irritation you can often continue to run while the injury heals.
Here is a picture of me and Jeff at the 2014 Disney World Marathon Weekend Expo!