DAY #320 JEFF GALLOWAY

THE NONE TO RUN PODCAST – Episode 22

“Running is for life. Long-term thinking is critical.”

FRIDAY FITNESS AND HEALTH. I have run most of my life. I am not competitive, nor fast. I did one half-marathon, and one marathon, several 5Ks and a 9K once, I think. I don’t keep all the t-shirts either. But I feel better – I feel like the best version of myself – the times in my life when I am running regularly.

When I ran the St George marathon, the downhill really hurt my right knee. I’d injured my left knee in a fall when I was training a few months before in NYC. And I think I babied that knee in the rest of my training and in the marathon. So, again, at the end of the actual marathon, it was my right knee that was a little sore. And the further I get from the marathon experience, the more my right knee bothers me.

With our move to UT, and our home in the mountains, I think I’ve only run the hills/mountains maybe 5 or 6 times. It just makes my knee grind.

I am feeling antsy to run! I signed up for a 5K – a Turkey Trot that my dad hosts every Thanksgiving. And, if I can get a doctor to give me a thumbs up on my knee, I want to start training for another marathon.

But, again, only if I can get a doctor to look at my knee and give me the go-ahead. Remember: Running is for life. Long-term thinking is critical.

“Running doesn’t have to hurt.”

Jeff Galloway, in teaching beginning-running decades ago discovered that most people have a bad memory of running. Maybe it’s a coach who punished you with running or whatever or maybe it was an injury you sustained because of running. But he created a way for all people to run, and for it to be a positive experience, the rest of their lives: the run walk run method.

And it looks exactly like that – you run and then you walk and then you run again.

And this works for new runners, but it also works for marathoners and ultra-marathoners.

“Without breaks, I could only go three miles, with difficulty. Using breaks, I’ve finished three marathons feeling strong.”

I think it will take a little bit of work, along the way, figuring out how long to walk and how long to run, as I improve and as I am careful with my knee. But I am really feeling excited about it at this point.

Here is the suggested schedule. I have about 11 weeks.

WEEK	MON	TUES	WED	THURS	FRI	SAT
1	R-W-R 1 MILE	WALK	R-W-R 15	WALK	R-W-R 15	WALK
2	R-W-R 1 MILE	WALK	R-W-R 15	WALK	R-W-R 15	WALK
3	R-W-R 1.5 M	WALK	R-W-R 15-20	WALK	R-W-R 15-20	WALK
4	R-W-R 1.5 M	WALK	R-W-R 15-20	WALK	R-W-R 15-20	WALK
5	R-W-R 2 MILE	WALK	R-W-R 20	WALK	R-W-R 20	WALK
6	R-W-R 2 MILE	WALK	R-W-R 20	WALK	R-W-R 20	WALK
7	R-W-R 2.5 M	WALK	R-W-R 20-25	WALK	R-W-R 20-25	WALK
8	R-W-R 2.5 M	WALK	R-W-R 20-25	WALK	R-W-R 20-25	WALK
9	R-W-R 3 MILE	WALK	R-W-R 25-30	WALK	R-W-R 25-30	WALK
10	R-W-R 3 MILE	WALK	R-W-R 25-30	WALK	R-W-R 25-30	WALK
11	R-W-R 2 MILE	WALK	R-W-R 25-30	WALK	R-W-R 25-30	WALK