Thursday, June 6, 2013

On taking breaks during running...

I was asked this past Sunday, "Do you use the Galloway method, or run straight thru, or walk as needed?"

I don't use the Galloway method, although, I know what it is.


I don't run straight thru either.

I live by six rules my first running buddy gave me. 

1. Walk the water stations. For some people, water stations happen every two miles, others every 4-5 miles during training. Whatever you're used to, do that on race day. For me, my water stations set up by my coach are every two miles or so. I run to the water jug, fill up my cup and then start a brisk walk while I drink the water. Once the water is gone, I start running again. The rest while walking is good for rejuvenating my muscles and I feel refreshed.

2. Walk when you refuel. The same rule applies for refueling. If you fuel at miles 5-6 and 10-11, then fuel at miles 5-6 and 10-11 on Race day. Establish patterns and routines so that you're used to them on race day. I walk when I refuel because I have a hard time breathing while trying to eat something and run.

3. Talk or sing to check your pace. If I'm struggling, I'll hit a song that I know I'll want to sing along to and I belt it out. It helps me realize how far I can go and it also usually gives me a bit of a runner's high. More importantly, it's good to do this to see how hard your body is working or if you can crank it up a notch.

4. You're in training so slow down your long runs. I know this might seem like a little bit crazy, but part of your training is simply getting your body used to being active for however many miles you're doing that day and then on race day. Be good to your body.

5. Use your short runs to pick up the pace. One of the ways you can work on speed work with your long runs is to do it during your short runs. You work different muscles and all of them will come into play on race day. So use every run as an opportunity to work different muscles.

6. Give it all you got on Race Day! This one is self-explanatory, but you'll have so many emotions running through you on the big day and it is a huge accomplishment. Make sure when you cross that finish line that you're proud of the work you've done. 

I hope this helps. As always, if you have questions, please feel free to ask! I love talking about running!

Happy Thursday!




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Hi y'all! The name's Samantha. You can call me Sam if you like. I am a lover to a boy I met at Falls Creek in the summer of 2005, that is a student of Jesus, a Sooner born and Sooner bred and when I die I'll be Sooner dead, Democrat by party, blonde to the core, and oldies but goodies kind of girl.
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