RunWalk Revolution

If you miss a run , you are not off the plan. Life happens—whether it's a busy work week, family commitments, or just needing extra rest. This guide walks you through exactly what to do after skipping a session and how to return safely with the Run/Walk/Run method . You will learn to protect your next key workout and literally get back on track. Quick Summary No "Make-Ups": Do not stack miles or double up to catch up; simply resume calmly. Respect the Rebuild: Breaks longer than two weeks require a gentle ramp-up in volume. Effort over Ego: Adjust your run-walk ratios and pace for weather and fatigue. Background: The Reality of Detraining Fitness does not vanish overnight, but aerobic capacity begins a noticeable decline after about two weeks without training. Research shows a drop in VO2 max that can be regained with a patient, structured return. The Jeff Galloway method is the perfect tool for this because it allows y...

Can you keep your running habit alive while sailing the high seas? Absolutely. Whether you prefer the fresh ocean air of the jogging deck, the controlled climate of the fitness center, or the adventure of local port runs, a cruise is the perfect place to practice the Run/Walk/Run method . Quick Summary Consistency, Not Intensity: Focus on two 30-minute maintenance sessions to keep your streak alive. Safety First: Avoid wet decks and stick to populated, well-lit areas during port runs. The "Active Recovery" Mindset: Treat your vacation as a low-stress recovery week for your long-term training. Where to Run at Sea 1. The Jogging Track Most large ships feature a dedicated upper-deck jogging track. These are typically short loops (~0.2–0.4 miles). Note: Ships are made of metal, which often causes GPS watches to glitch. Trust the ship's posted lap counts over your watch's distance estimate. 2. Fitness Center Treadmills...

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 t...

Fall running can feel like a fresh start. Cooler air, colorful trails, and steadier pacing make this a perfect season to lean into the Run/Walk/Run method . In this guide, you'll learn simple tips to stay warm, visible, and injury-free when the temperature drops. Quick Summary Warm Up Longer: Give cold muscles 5–10 minutes of brisk walking before your first run segment. Layer for the "15-Degree Rule": Dress as if it’s 15 degrees warmer than the actual temperature. Stay Visible: Use reflective gear and lights as the days get shorter. Background: Pacing with the Seasons The Galloway Method focuses on control. As the heat of summer fades, your performance often improves, but cold muscles require more careful preparation. By sticking to a conservative ratio from the start, you manage the physiological transition to cooler air safely. Fall Layering Guide Proper clothing is your first line of defense against the chill. Fo...