Exploring the Run Walk ratio: Is High or Low better?
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- Опубліковано 17 жов 2024
- The Jeff Galloway Run walk ratio is a big influence on energy expenditure and pace. So is the walk interval time. Better understand the run walk ratio and how it relates to walk interval for controlling your energy use and pace.
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I just ran my 1st 5k race. It’s been over 25 yrs last time I did… in my mid 50’s and just started running again…..
Your videos are extremely informative…
Thanks and keep them coming!
Congratulations Jacques on completing the 5K!! Thanks also for the feedback on my videos. I appreciate it. Happy running!
Hey Ralph, THIS video is the only (really useful) video about this topic ♥️💡🥰👏🏻
Glad you think so! Thanks for taking the time to give me this feedback!
Good info., as I enter my mid 50's it is becoming very clear the longer distance I cover the more walk breaks I need to incorporate.
Being a plus 60 runner, I agree that age changes our walk needs. Thanks for watching the video and commenting.
Thanks for this, Ralph. I just discovered your channel and the run-walk-run approach. I'm in my mid-50s and resumed running last fall after about 10 years off. I'm running just as a form of exercise (my race days are behind me I think) and my 11-minute miles don't seem to be budging. Tomorrow, I'm going to try RWR to see how I do. Thanks for all you do.
You’re welcome, Mike, and welcome to my channel! I’m glad you found me! I’ve been doing RWR for several years and love it. I still do a couple races a year and use it during the race, as do many others. Don’t get too focused on pace, just enjoy the run! Thanks again for commenting.
Great video!
Thanks! I'm glad you enjoyed it!
I just discovered your channel and as an ageless runner myself (67-year-old female who's been running since I was 31) I'm thinking about training for a half marathon which I haven't done in years and find your videos very helpful. Keep them coming!
Thank you Janet for your positive feedback. I'm glad you like my videos. Have fun training for the half marathon. I'm hoping to do a 50K later this summer.
@@TheAgelessRunner great! Good luck! I am following JG half marathon training program that I found on my Garmin.
Gotta watch this one a couple more times! I’m always a little confused about shorter/longer intervals.
Thanks for watching the video and commenting.
Thanks for the video… very informative..
Glad it was helpful! Thanks for commenting!
This was informative, thank you! I've been trying to figure out what would preserve a faster overall pace better, running more or more frequent walk breaks. I think this video and my last disappointing race point to running less than 5 minutes at a time for me, because the fatigue really set in at longer running periods over the long distance. Thanks!
You're welcome Kelly. I'm glad you found the video helpful! Thanks for commenting!
love the video. had to pause it couple of times, though as you were talking a bit too fast in this one. just to add, i find it interesting that jeff galloway has adapted his run/walk guidelines to what he used to advise in his earlier books to that the walk breaks are never longer than 30 seconds. i have heard him say that, after having crunched the numbers of a ton of data available to him, he has seen no benefits in walk breaks longer than 30 seconds and even negative effects regarding the power to start the following run segment. have you heard about that?
Thanks Daniela for your comments and feedback. I appreciate it! I do tend to be a "fast talker" sometimes, so thanks for reminding me to slow down! I know JG says you don't gain much by walking over 30 seconds. I have no data, but do agree that walking too long could have negative effects on start up. When I am videoing and stop longer to record, start up can be a little stiff!
I've found I sometimes need 45 seconds to get my heartrate back down to a reasonable level, especially if it's hilly or hot.
Did you do the first RnR SD, 1994? I use the run / walk method when my husband and I ran it yesterday in SD!
Thanks Nima for watching the video and commenting. No, I've never run that race. Congrats on doing your race!
I'm 59 and have recently started using the run walk method on some of my runs. In general, walking for less than 30 seconds is very inefficient. And unless you're running very hard, walk breaks of a minute or more is too long. I think experimentation is the key and also being able to adapt to how you feel that day. When I was younger and ran a lot of intervals, the breaks were essential to be able to go hard again. This is different. You have to force your self to take the breaks knowing you will feel better later on.
For runs of 90 minutes or longer, I've found a 5 to 1 ratio works well. I run for 2 1/2 minutes and walk 30 seconds. I can go for 90 minutes and feel pretty fresh after. It's a game changer for older runners. I had to throw my pride out the window to do this but I'm really glade I did!
Thanks, Morgan, for sharing. You’ve definitely figured out how to leverage RWR in your running. Nice work. Like you, RWR has opened up the world of running for me, as it has for many runners… of all ages. Thanks for watching the video!
Hmm. Your question was which “influences” the amount of walk time in an hour. To me, run walk ratio is merely a description of what is occurring, not an “influence” on what is occurring. With run interval (choice a) and pace (which was not offered as a choice), walk time is influenced. If I sprint all out for two minutes, my biologically necessary walk time is influenced differently than if I jog at easy pace for two minutes. Since pace, though, was not offered as a choice, one could say that running at, say, 5K pace for five minutes will influence biologically necessary walk time more than running at that same 5K pace for twenty minutes. Am I understanding this correctly? Maybe not. Thanks.
Thanks for your comments. You are correct about biological influences being a factor. This video was focused on the mathematical relationships, e.g., increasing ratio decreases total walk time. Agreed that running faster/slower can influence walk time need, but how you alter ratio or frequency of walk breaks is what this video is addressing. An upcoming video will review my ratios and rationale for them.
Yesterday I ran for 5 miles straight in a 13 mile walk-run and my average pace was lower than when I actively switch between walk-run and push the run part...
Sometimes "pushing" it doesn't always help. Thanks for sharing!
My problem is iam using my Maf training with RWR so I need longer breaks to lower my heart rate
Yes, I notice if I want to keep my heart rate lower, I need longer walk times or to slow my pace. Thanks for watching the video and commenting!
I'm having the same issue. MAF has been great, I haven't had an asthma attack since starting it 2 years ago, even during races... but I really want to get my speed back, so I switched to RWR, hoping intervals would allow me to run faster while keeping my HR somewhat in the ballpark. 45 seconds seems to be my happy medium between HR and stiffness.