The Jeff Galloway Run-walk Method Explained

It combines intervals of running with planned walk breaks, making long-distance training more approachable and effective.

This strategy allows runners to build endurance while giving the body time to recover, which helps reduce injury risk and enhances overall enjoyment.

What’s the “Run-Walk” Method?

Unlike traditional continuous running, the Galloway Method encourages runners to alternate between running and walking.

These regular walk breaks prevent fatigue, conserve energy, and ultimately help runners maintain a more consistent pace.

This approach works wonders for both beginners easing into a routine and experienced runners aiming to tackle longer distances.

How It Works: Run-Walk Ratios

The run-walk approach is especially flexible and beginner-friendly, and you can customize it to suit your fitness level.

For instance, a beginner might start with a 1:1 ratio, running for a minute, then walking for a minute.

With time and experience, this ratio can shift to include longer running intervals, adapting to your improved stamina and goals.

By alternating between running and walking, you allow your muscles a mini-recovery, helping to prevent common running injuries while building up your endurance safely and sustainably.

Continuous Running vs. Run-Walk Intervals

So, which is better?

While both continuous running and interval training have their benefits, the run-walk method stands out for a few reasons, especially for beginners:

• Increased Enjoyment: By breaking up the run, it feels more manageable, allowing you to focus on each interval and avoid feeling overwhelmed by the entire distance.
• Enhanced Volume Without Fatigue: By adding breaks, runners can comfortably extend the duration of their workouts, which is great for building endurance over time.
• Improved Recovery: With regular walk breaks, your muscles get a chance to recover during the run, reducing the risk of injury and helping you maintain good form throughout.

Ready to Try the Galloway Method?

If you are looking for a new way to enjoy your regular runs, the Galloway Run-Walk Method offers an effective and accessible approach.

Give it a go and discover a whole new way to train!