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How to Start Running: Galloway Method

I have come to love running but must admit it took me a long time to really warm up to the sport. It's truly the most convenient workout — lace up your sneakers and go — and running burns serious calories. Training programs, like the Galloway method, that mix running with walking will help all you potential runners achieve success with less chance of injury.

Running coach Jeff Galloway's philosophy is to run injury free, no matter the distance, by alternating running with walking. His training plans are low mileage, consist of running three days a week, and he strongly encourages cross training — cycling, elliptical, water running, basically anything that doesn't pound your joints. The plans start with larger portions of walking than running, and Galloway urges runners to take it slow. You can check out his training plans for all distances here. If your get fit goal is to start running, find a 5K race near you that is four months away, then follow Galloway's 5K plan.

Join The Conversation
guavajelly guavajelly 6 years
I may have to try this. I do alternate though between walking on some days and run/walking other days. I want to also try spinning, hiking, and other forms of exercise.
Spectra Spectra 7 years
I didn't follow anyone's rules when I started running...I just started running in little intervals while I walked until I was able to run all the way around the 3/4 mile track in the park. Then I just kind of added on mileage until I was pretty much a "real" runner.
ojodeazul ojodeazul 7 years
Ok, I was a math minor and I am having trouble figuring out his math.
chloe-bella chloe-bella 7 years
Also, I just wanted to clarify that while he does encourage beginners to take it slow, his plan can really be utilized by anyone. His book includes stories from a lot of people who met their marathon time goals with his method (even running marathons in the 3 hour range) because it emphasizes pacing and conserving energy.
chloe-bella chloe-bella 7 years
I've never tried following the Galloway method precisely (with a very rigid walking/running ratio), but I read his book and made sure to walk a minute or two when I took water breaks during my marathon training long runs. Before when I attempted to train for races, I had the mentality that I needed to run every single step, and I always wound up with injuries. So even if you don't want to commit to walk/running during an entire run, I definitely recommend the occasional short walk break.
Susmita Susmita 7 years
When I first started running, about six years ago at the age of 40, I could only run 3 minutes at a time. So I would alternate with walking, and eventually made progress. I now run 15 miles a week, outside, but I still remember the thrill of running five minutes without stopping for the first time!
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