Chapter 22:
This massage tool can help the muscles recover faster. It will often speed up the recovery of muscle injuries or iliotibial band injuries (on the outside of the upper leg, between knee and hip). This type of device can help warm up the legs muscles and sore tendons before running, and move some of the waste out afterward.
In working on the calf muscle—most important muscle in running—start each stroke at the Achilles tendon and roll up the leg toward the knee. Gently roll back to the origin and repeat. For the first 5 minutes your gentle rolling will bring additional blood flow to the area. As you gradually increase the pressure on the calf you will usually find some knots or sore places in the muscles. Concentrate on these as you roll over them again and again, breaking up the tightness. See www.RunInjuryFree.com for more info on this.
A foam roller can be used in self-massage for the iliotibial (IT) band, hip, and other muscles. The most popular size of this cylinder is 6 inches in diameter and one foot long. This has been the most successful treatment device for IT band injury. In treating this injury, put the roller on the floor, and lie on your side so that the irritated IT band area is on top of the roller. As your body weight presses down on the roller, roll up and down on the area of the leg you want to treat. Roll gently for 2-3 minutes and then let the body weight press down more.
This is a very effective pre-warm-up exercise for any area that needs more blood flow as you start. It is also very beneficial to use the roller after a run on the same areas. See www.RunInjuryFree.com for more info on this product.
The Cryocup is the best tool for ice massage. Rubbing with a chunk of ice on a sore area near the skin is very powerful therapy. I know of hundreds of cases of Achilles tendon problems that have been healed by this method. The Cryocup is a very convenient device for ice massage. The plastic cup has a plastic ring that sits on top of it. Fill it up with water, then freeze. When you have an ache or pain, pour warm water over the cup to release it giving you an ice popsicle. Rub for about 15 minutes, constantly moving it on the area, until the area is numb. When finished, fill up the cup again for use next time. It may surprise you, but rubbing with a plastic bag of ice—or a frozen gel product—does no good at all in most cases.
This sports drink has a patented formula shown to improve recovery. It also helps to improve hydration. I recommend having some in the refrigerator as your fluid intake product taken throughout the day. The prime time to drink this regularly is the day before and the day after a long or strenuous workout day. During a prolonged speed-training session, have a thermos nearby for sipping during walk breaks.
Research has also shown that drinking Accelerade about 30 minutes before running can get the body’s start-up fuel (glycogen) activated more effectively, and may conserve the limited supply of this crucial fuel
This product has what I see as a cult following among runners. Research shows that the 4:1 ratio of carbohydrate to protein helps to reload the muscle glycogen more quickly. This means that the muscles feel bouncy and ready to do what you can do sooner. There are other antioxidants that speed recovery. The prime time for this reloading process is within 30 minutes of the finish of a run.
This is my original, spiral-bound training journal. It has week-by-week entries with graphs and instructions and can be ordered from www.JeffGalloway.com, autographed. It simplifies the process with places to fill in information for each day. Your journal allows you to organize your training in advance, which you can use as a daily workout guide. As you plan ahead and enter your data, you gain control over your training.
Running: Year Round Plan
This is my most comprehensive training book. It has all of the elements scheduled, leading to goal races of 5K, 10K, half marathon, and marathon within 52 weeks. It weaves the training for several races at one time. You can choose plan A (to finish), plan B (to run a bit better than you are currently running), or plan C (to maximize performance). All of the training elements are scheduled, every day of the year.
Galloway’s Marathon FAQ
This book contains over 100 of the most common questions I receive about marathon training and racing. You don’t have to wade through pages of text to get the answers to your questions. The questions are organized into categories for quick access in the index.
Running Until You’re 100
In the chapter on joint health, you’ll see research studies showing that runners have healthier joints than sedentary folks. In the chapter on the researched health benefits of exercise, an expert on longevity says that for every hour we exercise we can expect to get back two hours of life extension. In the heroes section, you’ll discover an 85-year-old man who recently finished his 700th marathon and will do 29 more this year. There are nutrition suggestions from Nancy Clark, training adjustments by decade, and many other helpful hints for running past the century mark.
Mental Training for Runners
This has been a breakthrough resource for those who struggle with motivation issues in starting a workout, pushing through adversity, breaking through barriers at the end of a hard workout or race, and many more situations. You’ll learn why we lose our motivation and what we can do to turn this around. There are training methods for maintaining control over attitude, drawing on past success, staying mentally focused, etc. The chapter on mantras covers a variety of challenges with positive thoughts and statements.
100 Reasons to Run… Now!
Need a push to get out the door or onto the treadmill? This book has a series of 1-2 page motivational boosters with positive thoughts, inspirational stories, reasons to run, and thoughts to take with you on your run.
Fit Kids—Smarter Kids
This is a handbook for parents, teachers, and youth leaders in how to lead kids into fitness that is fun. A growing number of studies document how kids who exercise do better in academics and in life. Nancy Clark gives tips on what to eat, and there’s a chapter on childhood obesity. The hope is that others, like the author (a former fat kid), can turn things around. Included are contracts between children and parents and children and teachers/coaches/youth leaders. There are resources, successful programs, inspirational stories, and much more.
Women’s Complete Guide to Running
by Barbara and Jeff Galloway
The section on woman-specific issues makes this book unique: pregnancy, menstrual issues, bra-fitting, incontinence, osteoporosis, inner organs shifting, menopause, and more. There’s also a section for the unique problems of the fabulously full-figured runners. Nutrition, fat burning, motivation, starting up, and aches and pains are all covered in the book. There’s also a section written by famous sports nutritionist Nancy Clark.
Running and Fat Burning for Women
by Barbara and Jeff Galloway
I’ve not seen another book that better describes the fat-burning and accumulation processes with a strategy to take action. There are several important and inexpensive tools mentioned, with recipes and specific suggestions about managing the calorie income and expenditure. There is also a section on women-specific issues. The principles of fat burning work for men also.
Half Marathon: A Complete Guide for Women
by Barbara and Jeff Galloway
Women are flooding into half marathons as an empowerment experience. This book explains the process with schedules whether your goal is to improve your time or to cross the finish in the upright position. New to this book is a section on how to burn fat while training for a half marathon. There is also a section on women-specific issues.
Walking: A Complete Guide for Women
by Barbara and Jeff Galloway
This is the companion to the book above on running. Woman-specific issues, fabulously full-figured walkers, nutrition, fat burning, motivation, starting up, and aches and pains are all covered in the book. There’s also a section in each book written by famous sports nutritionist Nancy Clark. A 6-month get-in-shape program is included.
Walking: The Complete Book
Walkers now have a book that explains the many benefits of walking and how to maximize them with training programs for 5Ks, 10Ks, half marathons, and full marathons. There is resource information on fat burning, nutrition, motivation, and much more.
Running – Getting Started
This is more than a state-of-the-art book for beginners. It gently takes walkers into running with a 6-month schedule that has been very successful. Also included is information on fat burning, nutrition, motivation, and body management. This is a great gift for your friends or relatives who can be infected positively by running.
Running Injuries – Treatment and Prevention
Dave Hannaford is one of the best resources I’ve found in explaining why we get injured and how we heal. He breaks down each major running injury to help you diagnose, treat, and heal. I have written the section on prevention based upon more than 30 years of no overuse injuries.
Cross-Country Running
Record numbers of young people are joining cross-country teams at the high school and junior high level. This book has pre-season and in-season training for the various cross-country events with nutrition, motivation, injury trouble-shooting, and other backup information. Specific chapters are included on strategy, hill training and technique, running form, efficiency drills, terrain training, and much more.
Galloway’s Book On Running 2nd Edition
This is the best-seller among running books since 1984. Thoroughly revised and expanded in 2001, you’ll find training programs for 5Ks, 10Ks, and half marathons with sections on nutrition, fat burning, walk breaks, motivation, injuries, shoes, and much more. This is a total resource book!
Galloway Training Programs
This book has the information you need to train for the classic event: the marathon. It also has schedules for the half marathon and 10-mile race. New in 2007, this has the latest on walk breaks, long runs, practical nutrition, mental marathon toughness, and much more.
Half Marathon: You Can Do It
This new book provides highly successful and detailed training schedules for various time goals for this important event. Information is provided on nutrition, mental preparation, fluids, race-day logistics and checklist, and much more.
Running – Testing Yourself
Training programs for 1-mile, 1.5-mile, 2-mile, and 5K runs are detailed, along with racing-specific information in nutrition, mental toughness, and running form. There are also some very accurate prediction tests that allow you to identify a realistic goal. This book has been used effectively by those who are stuck in a performance rut at 10K or longer events. By training and racing faster, you can improve your running efficiency and your tolerance for waste products like lactic acid.
Galloway’s 5k/10k Running
Whether you want to finish with a smile on your face or reach a challenging time goal, this book is a total resource for these distances. There are schedules for a wide range of performances; tips on how to eat, how to predict your performance, and how long and how fast to run on long runs; and drills to improve form and speed training. There is also extensive information on mental preparation, breaking through barriers, practical nutrition, and more.
Trail Running
Jeff Galloway teaches you to start trail running the right way with his unique way of guaranteeing an injury free running style. The book covers training plans for beginners and advanced runners as well as a wide range of trail running equipment, especially the whole range of trail running shoes.
Nutrition for Runners
With Nancy Clark (RD)
Using material from renowned nutritionist Nancy Clark, Jeff Galloway gives the reader 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.
America’s Best Places to Run
By Jeff and Brennan Galloway
This book enhances the running experience by offering access to very special running routes. It gives a preview of the scenery with directions to the start and special instructions to enjoy the area. The book also includes tips on training for trail running, dealing with elevation, running uphill and downhill, terrain issues, and endurance.
Boston Marathon: How to Qualify
Galloway’s successful training schedules include all of the elements needed to qualify based upon Boston Marathon standards. Galloway’s magic mile gives a reality check on progress and sets realistic pacing goals for long runs and the race itself.
Jeff Galloway’s Training Journal
This is an upgraded version of my original training journal. You’ll have one year of log entries with instructions on how to set up training for various goals, analyze data, track performance, etc. This journal can allow you to organize, stay focused on your goal, and evaluate your training. There is also space for recording the unexpected thoughts and experiences that make so many runs come alive again as we read them.
I conduct motivating running schools and retreats. These feature individualized information and form evaluation, and comprehensively cover running, nutrition, and fat burning.
These apps provide daily coaching from me for 5K, 10K, half marathon, and marathon training. As an extension of my training programs, I have teamed up with lolofit to bring these workouts into your daily life. Now, you can have a custom program, including music with a variety of Run Walk Run® strategies to choose from. Go to www.Jeffgalloway.com and click on the loloFit link.
I now believe that most runners need a good vitamin to help the immune system and resist infection. There is some evidence that getting the proper vitamin mix can speed recovery. The vitamin line I use is called Cooper Complete, created by Dr. Kenneth Cooper. In the process of producing the best body of research on exercise and long-term health I’ve seen anywhere, he has found that certain vitamins help in many ways.
The most common reason for muscle cramping is not inserting walk breaks early and often enough in long runs and races. But if your muscles continue to cramp on long or hard runs at very short Run Walk Run® intervals, buffered salt tablets can probably help. The buffered sodium and potassium tablets get into the system more quickly. Be sure to ask your doctor if this product is okay for you, particularly if you have high blood pressure. If you are taking a statin drug for cholesterol and are cramping, it is doubtful that this will help. Ask your doctor about adjusting the medication before long runs.