Maggie’s Running Tips: Using Galloway’s Run/Walk Method

Hey, hey, hey friends!! I’m so glad you are here and that the title of this post hasn’t scared you away, ha! Yes, today’s post is all about running but I’m hoping to share it in a way that’s going to make you want to lace up your shoes and hit the pavement.

A couple of weeks ago, I asked on social media if anyone would be interested in a post about running and so many of you said yes.

So here it is, friends. Stick with me. I promise, you can be a runner, too!

I started running 10 years ago when Joseph decided that he was going to train for a half-marathon. To be honest, when I said I’d do it, I had no idea how long a half-marathon was.

I couldn’t even run 1/2 a mile! What in the world was I thinking?! I love a challenge and love a goal, so I set out to train. I found a simple training guide on the internet and actually did it! It was amazing! And that’s when my love for running truly began.

In 2019, while running a half-marathon, I noticed a girl that would run and then walk, run and then walk… I noticed that even though I was running, she stayed caught up with me the entire time. And y’all, she beat me in the end!

Towards the end of my run, my body just couldn’t do it anymore and so I walked. I hated myself for it. And I finished the race running and walking. I didn’t achieve my time goal, but I wasn’t too far off from it. I also noticed that my knee, that always gives me issues after long runs, didn’t hurt at all.

Later that month, I ran with friends that did the walk/run method and I fell in love with it. I could run longer without the pain in my knees and my minutes/mile time was actually around the same. I couldn’t believe it.

How I Use The Run/Walk Method?

I follow Jeff Galloway’s method. You can read about it here. You do not have to purchase a plan to do this. All you need is your legs and your running shoes!

You will choose your run/walk ratio depending on your level. If you’re a beginner, I would start at the very bottom with a 30 second run : 60 second walk.

Then as you realize that you can run a little longer, move up. Or if you’re comfortable with your pace, stick with it and try to work on your time.

Here’s the thing, you want to run quick and walk quick. That’ll give you an excellent interval workout! Get that heart beating, ladies! The more vigorous the workout, the more calories you burn.

Joseph and I run 1:30 and walk 30 seconds. This summer, we ran 5 miles 5 times a week and by the end of summer, we were running our 5 miles faster than we ever ran them!

I feel like adding in the walk, makes it less boring and monotonous. You push yourself harder during the run intervals because you know a break is coming. It also helps you not be so fatigued at the end and if you have knee issues, it’s easy on the knees.

I truly believe that anyone can do this!

If you’re new to running, set a goal of 30 minutes a day. If that’s too much, cut it down to 20 minutes. Don’t overthink this and don’t stress. Challenge yourself and get out there!

During the fall/winter, I stopped running so I’m back at a starting point. This month, Joseph and I are challenging ourselves to do a 3×5 challenge. We are going to run, walk or run/walk 3 miles 5 times a week. I would love for you to join us!

Will you join us?

If you have any questions or would like to know more about how I run, send me a message or comment below.

Let’s hit the pavement, ladies! You can do this!!