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Showing posts from October, 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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Keep Your Stride on Vacation — How to Run When You Can’t Run

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Travel is a time to relax, explore, and reset, but for many of us, it can also bring "fitness anxiety." We worry about losing our hard-earned endurance or breaking our streak. In the RunWalk Revolution community, we know that vacation doesn't have to mean the end of your training—it’s just a time for maintenance mode . On many vacations, you actually walk significantly more than usual. Consider this high-volume walking as "active recovery" that keeps your cardiovascular system engaged while giving your primary running muscles a well-deserved break. Quick Summary Maintenance Mode: You only need about 30% of your usual effort to maintain your current fitness level. The 10-Day Grace Period: Most runners lose negligible aerobic fitness in the first 10–14 days of downtime. Creative Movement: Embrace sightseeing walks and 15-minute "micro-runs" in your hotel or local park. "Roughly 20 minutes of ...
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Location: Las Vegas, NV, USA
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Stryd Footpod Accuracy Indoors vs GPS Watches — Why & How for Treadmills, Tracks, and Cities

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For year-round runners—especially those of us in the Southwest facing desert heat or anyone braving a winter freeze—the treadmill is often a necessity. But even for city runners, the "urban canyons" of tall buildings make reliable GPS signals a major challenge. When satellite views are weak or unavailable, the Stryd footpod delivers a steadier pace and distance than wrist-only devices. Note: This guide covers the classic Stryd footpods and does not include the New 2025 Stryd 5.0. Quick Summary Direct Motion Sensing: Stryd measures foot motion at the source, making it more accurate than wrist-based accelerometers indoors. Treadmill Fix: It eliminates "belt speed" errors by measuring your actual body speed, not the machine's motor. Membership Optional: Core pace, distance, and power data work perfectly without a paid subscription. Background: Why GPS Fails Indoors GPS is fantastic under an open sky, but signal...
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Mexican Coke for Running: How Some Runners Use It on Long Runs

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When it comes to endurance running, nutrition and hydration are as crucial as training. If you under-fuel, your energy stores drop, and you risk the dreaded "wall"—that moment when legs feel like lead and every step feels impossible. For decades, runners have experimented with unconventional fueling options, and one that has remained a staple at ultramarathon aid stations is Mexican Coke . Quick Summary Fast Sugar + Caffeine: Simple sucrose and a micro-dose of caffeine can perk you up late in a long effort. Not an Electrolyte Drink: It lacks sodium and potassium; it must be paired with water and electrolytes. Test it First: Never try a new fuel on race day. Test your stomach's reaction during training runs. What is "Mexican Coke"? In the U.S., Mexican Coke refers to Coca-Cola bottled in Mexico using cane sugar rather than high-fructose corn syrup. For runners, this means simple sucrose that the body can break ...
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Location: Las Vegas, NV, USA
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Run/Walk/Run: A Safer, Smarter Way to Run for Every Body

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If you've ever thought, "I'd like to run—but I'm afraid of injury or being out of shape," this post is for you. The Run/Walk/Run method (also known as the Jeff Galloway method ) provides a way to enjoy running without the all-or-nothing pressure of continuous running. Below, you'll learn why our bodies are already adapted for it and how it gives you a safer, gentler path to becoming a runner—even if you've never run before. Quick Summary Sustainable Movement: Blends running intervals with planned walk breaks for better endurance. Natural Recovery: Taps into your body's recovery systems to reduce joint and muscle overload. Injury Prevention: Manages fatigue to significantly lower the risk of common running injuries. "Walk breaks reduce strain—they let you run longer without breaking down physically or mentally." Background: What Is Run/Walk/Run? Run/Walk/Run is a method of interval tr...
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Location: Las Vegas, NV, USA
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Life Happens — How to Get Back on Track with Run/Walk/Run

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Even the best-laid training plans can get interrupted—by work deadlines, family needs, illness, travel, or sheer exhaustion. If you've ever missed a run (or several), you're not alone. The good news? The Jeff Galloway Run/Walk/Run method is built for real life. It's forgiving, flexible, and designed to help you bounce back without the guilt. Quick Summary No Guilt: Missing runs isn't failure; it's a part of the human journey. Smart Re-entry: Adjust your ratios and distance gradually to stay injury-free. Prioritize Longevity: Consistency and kindness to yourself keep you moving in the long term. "You’re not starting over—you’re continuing forward, smarter and stronger." Background: The Power of Flexibility The Galloway Method is unique because it listens to the runner. By using planned intervals, you can pause, adjust, and resume your training without the "all-or-nothing" pressure of cont...
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Location: Las Vegas, NV, USA
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