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Showing posts from September, 2025

Hills Without Fear: Your Run-Walk-Run Guide for Hills

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Hills can feel intimidating, but they don't have to be. This guide shows you how to use Run-Walk-Run strategies so climbs feel steady and descents feel safe. At RunWalk Revolution , we believe hills are not a test of your worth, but a place to practice control and build strength. Quick Summary Tame the Climb: Use shorter run segments to keep your heart rate under control. Protect the Descent: Focus on quick, short steps and a slight forward lean. Mid-Run Adjustments: Use the "talk test" to adjust your ratios based on the grade. "Hills are not a test. They are a place to practice control." Why Run-Walk-Run Helps on Hills The Run-Walk-Run method , popularized by Olympian Jeff Galloway , alternates planned running with walk breaks from the start. On hills, this approach prevents the rapid fatigue that comes from continuous climbing. Research suggests that downhill running increases loading at the knee, maki...
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Why Walk Breaks Help You Run Farther (Run/Walk/Run Explained)

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Most runners believe that walking during a run is a sign of weakness. But what if scheduled walk breaks—not random pauses—actually help you run better, last longer, and stay healthier? That's the promise of the Run/Walk/Run method , popularized by Olympian Jeff Galloway . Quick Summary Physiological Reset: Breaks allow for muscle micro-recovery and heart rate stabilization. Energy Preservation: Strategically slowing down prevents early glycogen depletion. Mental Grit: Segmenting your run into small intervals reduces the "perceived effort." The Physiology of the "Micro-Reset" To see why walk breaks work, we must look at what happens under the hood. Continuous running relentlessly fatigues the same muscle groups. Strategic walking recruits slightly different muscles , providing primary running fibers with "micro-recovery" periods that prevent rapid breakdown. Furthermore, walking is more energy-efficie...
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Location: Las Vegas, NV, USA
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Why Starting Easy is the Smartest Way to Run a Race

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“Start slow to finish strong." It's a mantra we live by in the RunWalk Revolution community. Yet on race day—surrounded by cheering crowds and fueled by adrenaline—it is one of the hardest rules to follow. Easing into your race is the secret to unlocking your best performance and ensuring you don't "bonk" before the finish line. Quick Summary Avoid Glycogen Depletion: A fast start burns through your fuel stores too early. Psychological Edge: Passing others in the final miles provides a massive mental boost. The Galloway Advantage: Use walk breaks from Mile 0 to preserve muscle resources. "The way you start often determines the way you finish." The Strategy: Pacing with Run-Walk-Run The Jeff Galloway method is built on efficiency. By taking proactive walk breaks from the very first mile, you conserve energy and avoid the "wall" that many runners hit in the final third of a race. Adrena...
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Making Your Run/Walk/Run Schedule a Part of Your Life

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Running isn't just exercise—it's an investment in your health, happiness, and long-term quality of life. With the Jeff Galloway Run/Walk/Run method , staying active becomes approachable, sustainable, and genuinely fun. The biggest challenge? Fitting a consistent schedule into an already packed calendar. The key is to treat your runs as non-negotiable appointments. Instead of squeezing them into leftover time, block them out with the same priority as a business meeting or a doctor's visit. Quick Summary for Consistency Appointment Mindset: Schedule runs in your digital or paper calendar and treat them as "locked" time. The 3-Day Rule: Focus on two 30-minute weekday maintenance runs and one longer weekend run. Fallback Options: Always have a "plan B" (like a treadmill or a 15-minute power-walk) for chaotic days. 1. The Simplicity of the 3-Day Schedule The beauty of this method is its straightforward stru...
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Location: Las Vegas, NV, USA
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Run/Walk/Run for Beginners — Start Strong with Walk Breaks

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Did you know you can run, walk, and run again to join one of the most effective exercise programs in the world? You don't have to run the entire time to get the most out of it. In fact, walking during a run is often better—it reduces injury risk, allows you to run longer, and helps your body adapt to distance quickly. Quick Summary Start Small: Mix short run bouts with walk breaks to control effort and fatigue. Stay Healthy: Walk breaks lower impact and help prevent overuse injuries. Build Confidence: Consistent, enjoyable runs beat "all-or-nothing" workouts. "Walk breaks aren’t quitting—they’re your built-in recovery tool so you can keep going and finish strong. You can complete anything from a 5K to an Ultra Marathon using this method." Background: The Galloway Revolution The Run/Walk/Run method was popularized by Olympian Jeff Galloway . The idea is simple: alternate running and walking at set interva...
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Location: Las Vegas, NV, USA
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