In honor of Runner’s Month, our Human Touch® Wellness Council Member and U.S. Olympian Jeff Galloway shares a few helpful wellness tips for runners of all ages and abilities. Jeff also uses a Human Touch® massage chair for his overall wellness – for before runs and especially after long runs, races or strenuous workouts.
Human Touch’s Wellness Council is committed to educating professionals, sports-enthusiasts, back pain sufferers and consumers alike on the importance and benefits of taking control of their daily lives, maintaining a healthy balance of mind, body and spirit and maximizing their overall health and wellness lifestyle by incorporating regular massage into their “wellness” routine through the use of personal massage products.
Each Human Touch Wellness Council Member serves as an ambassador for the importance of daily massage, communicating their key wellness messages through online and offline media, community events and public forums.
Need Motivation? Join A Training Group
by Olympian Jeff Galloway www.RunInjuryFree.com
As I write this, training groups are forming across the US to prepare for marathons and half marathons in the Fall and Winter. The most common reason I’ve heard from thousands of group members is that they would not have completed the training or the race without the support of their training group. Here are some of the other benefits of group running:
As you get to know the others in your group you’ll establish genuine and lasting friendships. You’ll pull one another along as you push back endurance barriers. Many secrets are shared on the run. Just remember, what’s said in the group stays with the group.
You’ll tend to stay with the program because you are supported by your group. It will give you great satisfaction to complete each long one-and to help other team members. We connect with some positive and powerful instincts from our ancient heritage as we pull one another through the challenges and share the accomplishments.
I hope that you can join one of our Galloway Training groups–or start one in your area. We offer a wide variety of paces, in most places. If you don’t live in one of our 90 cities, we can help you set up a program, or you can join my personalized, e-coaching program that allows for weekly check-ins and updates. (www.JeffGalloway.com) There is also a virtual trainer available from www.breastcancermarathon.com to prepare for the Marathon to Finish Breast Cancer in February.
CAUTION: Sometimes runners choose groups that are running faster than they are ready to run. This usually results in injury, constant fatigue or burnout. Here are some suggestions and “ground rules” for running with others which are used in our Galloway program.
Run with a partner or group that runs your pace or slower. The long run needs to be run at least 2 minutes slower than you can run in the marathon. If you have a 5K time, compute your per mile average and add 4 minutes. Or, run 4 laps around a track (not all out) and add 4-5 minutes. It is OK to go slower than this.
Slow down for heat: 30 sec per mile slower for every 5 degrees of temperature increase above 60F.
Insert walk breaks as noted below. Pick a partner or group that will use the run-walk-run strategy associated with the pace per mile of your long run:
9 min/mi-run 4 min/walk 1 min (4-1)
14 min/mi–30 seconds-30 seconds
15 min/mi–run 20 seconds-walk 40 seconds
There may be a number of different marathon/half marathon goal dates in a running group. Make sure that you will have the right schedule of long runs leading up to your goal race.
Those who live in remote areas have innovated by taking their cell phone on long runs. At periodic intervals they will call one another: comparing notes, describing the course, complaining about the weather and support one another as they share the experience. Most members of our Galloway Training Programs find that they accomplish a lot more with fewer motivation issues because of the support and the fun along the way.