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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Running in Windy Winter Weather — Tips for Body, Mind & Strategy

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Running outside when the wind is biting and winter is setting in can feel like a challenge many of us would rather postpone. But in the RunWalk Revolution community, we know that with the right strategy, even a gale won't stop your progress. If you use the Jeff Galloway Run/Walk/Run method, this guide will help you navigate the physical and mental hurdles of the season.

Quick Summary

  • Adjust Expectations: A 20 mph headwind can slow your pace by 60+ seconds per mile. Focus on effort, not the watch.
  • Strategic Layering: Use a windproof shell to prevent the "wind-chill effect" from stripping away body heat.
  • Route Planning: Start your run heading into the wind so you have a tailwind for the journey home.

Why Wind is Harder on the Body

Wind creates air resistance that forces your muscles to work harder for the same pace. Cold air also affects muscle efficiency—your muscles contract less effectively in the cold, and you burn through glycogen faster. In short, windy winter runs demand more of both your body and your mind.

Don’s Strategy Tip: "In my 13 marathons, I’ve learned that the wind is a mental game. When planning your route, look at the trees. Always face the wind first while you have fresh energy. Turning around and having the wind at your back for the return trip is the best reward you can give yourself."

Expert FAQ: Conquering the Gale

How do I accurately gauge effort on a windy day?
Use the 'Talk Test.' If you can speak in short phrases during your run segments, you are at the right intensity. If you are gasping, shorten your run interval by 5–10 seconds immediately.

Is it better to shorten the run or lengthen the walk?
In high winds, it is often more effective to shorten the run segment. If you usually do 30/30, try 15/30. This prevents your heart rate from spiking too high while pushing against the resistance.

Wind Chill Layering Guide

Wind Speed Recommended Gear
5–10 MPH Moisture-wicking base layer + light vest.
11–20 MPH Thermal base layer + windproof shell + gloves.
21+ MPH Treadmill or indoor track. Safety first!

Disclaimer: This is personal experience, not medical advice. Cold air can trigger respiratory issues; seek warmth immediately if you feel chest pain or severe dizziness.

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