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In this new edition, Olympian and running coach Jeff Galloway
brings his proven Run Walk Run® method to cross-country running.
Using his run-walk-run method and following the training plans
provided, every cross-country runner will improve performance,
recover faster, and reduce the risk of injury. Jeff Galloway
explains how to build endurance, train and race on hills, run on
varied terrain, implement speed training and race strategies, all
while maximizing performance. He gives the reader action plans for
teamwork training and developing race methods. Galloway also covers
injury prevention and treatment that will get the runner back
racing in no time. The training programs incorporate Galloway’s
Magic Mile—the best way to check and monitor training progress.
Runners are given the tools to set realistic pacing goals for long
runs and races. Every cross-country runner needs this book!
Good nutrition is an important facet of good health, and good
nutrition is even more important for runners. Whether a person is
running a 5-minute mile or a 15-minute mile, their body needs the
right fuel for performance, recovery, and overall health. In Run.
Walk. Eat., runners will have the best nutritional guidelines to
eat for training and performance. Olympian and running coach Jeff
Galloway and registered dietitian nutritionist Carissa Galloway
break down nutrition to provide readers with simple changes that
not only improve performance, but also lead to lifelong eating
habits. They provide a nutrition education that puts the runner in
charge of their food choices to train harder, perform better, and
recover faster. For those runners with additional weight-loss
goals, the authors provide weight-loss strategies. Also included
are meal plans, shopping lists, and 21 recipes. This nutrition
guide is meant to accompany Jeff Galloway’s proven Run Walk Run®
method and can be incorporated into any run-walk-run training
program.
Jeff Galloway is a world-class distance runner and author of the
best-selling Galloway's Book on Running. Galloway, along with Bill
Rogers and Frank Shorter, was at the forefront of the running
revolution of the '80s. For over 20 years, Jeff has toured the
country, giving running workshops, hosting races, and lecturing to
runners. About five years ago he discovered a unique way of
training that allowed just about anyone to run a marathon. The
secret: walk breaks. Marathons have surged in popularity in the
last five years. And runners these days are different from runners
in the '80s and early '90s: they want to finish a marathon. They
are not obsessed (as were earlier runners) with high performance.
They are having fun. This is Jeff's new book for 21st century
marathoners. It has programs and advice for all levels of runners,
and will show you how to run a marathon without injuring yourself
or getting a divorce.
For any runner considering training for a half marathon, author
Jeff Galloway can help them prepare to train, enjoy training, and
cross the finish line strong. In this book, the author outlines for
each runner how to select a realistic goal and what workouts to use
to best prepare for the race. He includes tips for staying
motivated while at the same time eliminating aches, pains, and
injuries. He also assures the runner that his training will not
consume the runner's time so that they can train successfully while
still enjoying other aspects of life. The author's successful and
unique run-walk-run training method has helped thousands of average
people train for half marathons, even if they have never run
before. Using this program, even veteran runners can improve their
personal bests. With this book, every runner will be given a
step-by-step guide on setting up their training each week so that
they will finish the half marathon strong.
Jeff Galloways injury-free marathon training program has helped
hundreds of thousands of runners of all abilities. His training
schedules have inspired the second wave of marathoners who follow
the Galloway RUN-WALK-RUN, low mileage, three-day suggestions to an
over 98% success rate. Runners will explore the RUN-WALK-RUN Method
the principles of and mental and physical benefits behind the
method. You will learn Jeffs Magic Mile, how to set up a running
strategy, mental training, proper form and technique, drills,
transitions, problem solving, running faster, race rehearsals, and
more. Jeffs innovative ideas have opened up the possibility of
running and completing a marathon to almost everyone.
Philosophically, Jeff believes that we were all designed to run and
walk, and he keeps finding ways to bring more people into the
positive world of exercise.
RUNNING Getting Started will take anyone, at any level of fitness,
into the running lifestyle. Jeff Galloway, a US Olympian in 1972,
has helped hundreds of thousands of people make this journey while
reducing or eliminating aches, pains, and injuries suffered during
most training programs. Jeff developed the Run-Walk-Run method of
training, in which running is repeatedly interrupted by walk
breaks, and offers a step by step program that is easy to use and
easy to understand. Included are also lots of tips on nutrition,
staying motivated, building endurance, shoes, stretching and
strengthening, and much more.
Half Marathon: A Complete Training Guide for Women is a must-have
for adult women of any age at any fitness level who want to train
for a half marathon. Using Jeff Galloway's proven Run Walk Run (R)
method, this book offers a step-by-step program for women that will
get them started with weekly training. The training plans follow
the run-walk-run format, allowing the runner to increase her
mileage while decreasing her time, safely and effectively. An added
benefit of these training programs is that they can easily fit into
any busy schedule because training needs to happen only three days
a week. Along with the training programs, this book offers
nutrition advice for women-what and when to eat and how to control
weight while training. It offers advice on staying motivated and
preventing injury while training as well. Also included is
information on women-specific issues. Any woman looking to complete
a half marathon will find all the information she needs to
run-walk-run fast and finish her race strong.
I dont have time to run. The run will hurt or make me tired. I am
too busy to run today. If youre always looking for any excuse to
not go running, or put off starting a running regime, this book is
for you! Athletes and people who just want to stay fit and exercise
need to train their mind just as much as the body! Its easy to find
excuses and stay at home, but with Jeff Galloways mental training
strategies you will find yourself staying motivated and setting and
reaching new goals in no time. In Mental Training for Runners you
will find many useful tips on how to deal with stress. Jeff
Galloway describes typical everyday situations and how to go out
and run even if your brain is making up excuses. Jeff explains
drills to help you rehearse a good response to those excuses so
that over time you will change your habits; he presents training
tools that will lower your stress and help you learn to set
realistic goals. There is a section on better technique that will
help you run better and achieve your next goal. Mental Training for
Runners will put you on the path to a positive mental environment
and will turn your mind, body, and spirit into a powerful team and
tool. After reading and learning from this book, there will only
ever be one answer to any challenge: I can do it!
Running Until You're 100 is the must-have guide that will keep
runners fit as they age and help them run for life. Using Jeff
Galloway's proven Run Walk Run (R) method, this book offers
step-by-step programs for runners in their 40s, 50s, 60s, and 70s.
These programs make the needed adjustments for each decade, which
means the runner can enjoy exercise and enhance life without
injury. Also included is advice on nutrition and fat burning as
well as how to determine current fitness level, set appropriate
goals, and stay injury free. Using these run-walk, low-mileage
programs will benefit the bones, joints, and heart, and most
runners are able to enjoy running with fewer aches and pains. With
this book, anyone can run until they're 100
After more than 50 years of developing, practicing, evaluating, and
teaching his Run Walk Run® method, Jeff Galloway is now partnering
with two primary care physicians, Ruth M. Parker and Carmen Patrick
Mohan, with over 50 years of clinical practice experience. Both
physicians regularly prescribe the method to patients with common
chronic health conditions. The Women’s Guide to Health is an
action guide that combines Galloway’s Run Walk Run® programs
with the best available medical knowledge for using Run Walk Run®
and the Mediterranean diet as key treatment modalities for chronic
medical conditions related to excess body weight. It provides
sequential action steps for overweight women who would like to
begin a graduated exercise program combined with quality meal
planning for weight loss. Run Walk Run® is prescribed like a
medication with the core components of daily dosage, frequency,
indication, and method for building up to the cumulative dosage of
150 minutes of Run Walk Run® per week. Diet and nutrition advice
is offered in the form of food prescriptions. Throughout the text,
the authors integrate the best evidence for forming new lifelong
habits, encourage journaling as a core weight-loss strategy, and
use self-reported health numbers to catalyse meaningful
conversations with health care providers.
In this book for runners and walkers, Olympian Jeff Galloway offers
an easy, time-efficient method for training for a 5K or 10K. Using
Galloway's proven Run Walk Run (R) method, the reader will gain
control over fatigue while reducing or eliminating aches and pains.
Detailed training schedules help beginners finish each training
session strong, and time goal programs help advanced runners shave
time off their finishes. In addition to the training plans,
Galloway provides easy-to-read advice on medical checkups,
nutrition for runners, fat-burning workouts, choosing appropriate
running shoes, and how to stay motivated. With the race day
checklist, every runner will be prepared for the big day, reducing
the stress that happens before a runner's first race. With this
book, all runners, at any level, will reduce fatigue and finish
each race strong!
In this book, Olympian Jeff Galloway details how to set up a
training program, how to monitor progress, and how to schedule each
workout. Included are 52 weeks of daily journal entries, with data
analysis tables. Jeff Galloway tells how to set up a successful
training program to avoid injury, improve endurance, and run
faster. Galloway's "magic mile" is used to predict performance and
set a safe pace for long runs. Specific run-walk-run strategies are
set up based upon the runner's current ability. Galloway details
how to use the training journal to schedule long runs, drills,
speed workouts, rest days, etc. The 52-week journal is easy to use
and easy to analyse.This new edition is characterized by a modern
and more practice-oriented design that facilitates logging your
progress as a runner. In this way, it might help you to keep your
motivation.
With the Galloway program, it's possible to be in the best shape of
your life and still have energy to enjoy family and career. The
highly successful training schedules include all the elements
needed to qualify based on the Boston Marathon standards. Train
using Galloway's successful Run Walk Run (R) Method to achieve
maximum performance without risking injury. Galloway's magic mile
gives a reality check on progress and sets realistic pacing goals
for long runs and the race itself. With Galloway's training
expertise, you will be ready to compete at your best on race day.
This new edition includes up-to-date information on the Boston
Marathon.
This is the book that will take any woman, at any fitness level,
into the running lifestyle. Jeff Galloway, a US Olympian in 1972,
has helped over 150,000 people make this journey while reducing or
eliminating aches, pains, and injuries suffered during most
training programs. Jeff developed the Run Walk Run (R) method of
training, and together with his wife Barbara, he offers a
step-by-step program specifically designed for the needs and
concerns of women. Included are lots of tips on staying motivated,
building endurance, selecting shoes, stretching, and strengthening,
as well as making smart nutrition choices, and much more.
This is the ultimate guide for women who want to improve their
health and fitness by getting into running."Running and Fat Burning
for Women" is packed with expert advice from former Olympian Jeff
Galloway and his wife Barbara, dealing with everything from how to
get started and keep motivated, to the process of fat deposition
and burning.With its practical tips, successful strategies, and
delicious and nutritious meal plans that women everywhere can
incorporate into their daily lives - no matter how busy a schedule
- this is the perfect companion to getting healthy without giving
up life's little luxuries.
Get the most out of your body! Learn how to eat well, lose weight
and have energy to exercise even when you are pressed at time.
Author of the bestseller The Run-Walk-Run(R) Method, Jeff Galloway
now offers an expansive, state-of-the-art book on the importance of
proper nutrition for runners. Jeff's trademarked Run-Walk-Run(R)
method has helped hundreds of thousands of average people to get
off the couch and start running. Nutrition for Runners goes even
further by including all the relevant information for runners to
treat their body well off the track as well as on. Proper nutrition
is a key component to staying healthy. In order to treat our body
right, we need to both exercise and eat well. Using material from
renowned nutritionist Nancy Clark, Galloway gives the reader tips
on how to get the most out of your body. This book offers a
detailed program to help you set up your training and change your
nutrition in order to reach the goal you have set for yourself. The
book is loaded with tips on what to eat, when to eat, how much to
eat, and how to combine all that with your training schedule while
still retaining the chance to enjoy other aspects of life.
Get off the pavement and discover the joy of running in nature.
This book provides the reader with all the necessary information to
get started on natural terrain. If you want to experience the real
freedom of running in a natural surrounding and if the ever
repeating runs in the streets start to bore you, trail running is
the right way to improve your running experience. The running guru
Jeff Galloway offers his own approach of getting started with his
unique way of guaranteeing an injury free running style. With his
Run-Walk-Run(R) method Jeff helps beginners to start trail running
the right way. Advanced runners can use a specialized training
program which will help them against overtraining, injuries, and
other calamities you can encounter during intense training
sessions. The book covers a wide range of trail running equipment
too. If you want to jumpstart your trail run, this is your complete
guide.
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