Slow is the new fast – Unique strategy on display at Reindeer Run

By Bill Pennington
November 29, 2016 1:00 a.m.

If you see some runners throttling down to a walking pace early in the Amelia Island Reindeer Run half-marathon, do not think they are injured, undertrained or waiting for friends. Likely, it is a calculated race strategy that is gaining popularity for endurance runners, and one that even that jolly old elf Santa could muster.

The concept cuts to the core of serious runners, and seems illogical for
first-timers, but walk breaks can make you faster and allow a person to
finish the 13.1-mile race sooner, according to Jeff Galloway’s run-walk-run
system.

“Most people doing a half-marathon will slow down their pace as they get
toward the last part of the race. It’s only natural that when your muscles
get fatigued and your breathing gets more labored, you can’t keep the same
speed,” said Galloway National Program Director Chris Twiggs of Amelia
Island. “By taking walk breaks throughout the race you can keep your same
pace and possibly even have enough energy in reserve to pick-it-up in the
last three miles. As most runners know, it’s a lot more fun to be strong at
the end than struggling to finish.”

Twiggs estimates that close to 10,000 First Coast runners and would-be
runners are utilizing a form of the Galloway method, which was started by
the 1972 long distance running Olympian. Galloway was trying to attract
more people to the sport of running while reducing overuse injuries when he
formulated his strategy in the mid 70’s. He figured the run-walk-run idea
would resonate with those non-runners who may have been overwhelmed with
the concept of running for a long time without any breaks. Over the past 40
years, Galloway has written many books on his unique approach to training
and competing as well as being a *Runner’s World* columnist.

Approximately 20% of those participating in the December 4 Reindeer Run
will likely use his run/walk plan.

At the heart of Galloway’s philosophy is putting competitors in control of
individual walk breaks rather than unplanned ones due to fatigue. His plan
has runners beginning short 15-30 second walk breaks as early as one-half
mile into the race. For example, a well-conditioned athlete may run for
four minutes with a 15-second walk break, while others may run for as
little as two minutes with a 30-second walk break.

“The early walk breaks erase fatigue and later walk breaks reduce or
eliminate overuse muscle breakdown,” Twiggs said. “It also helps you
recover much faster after the race.”

The strategy is designed for those with regular lives of work, family, and
obligations as well as all body types (are you listening Santa?) and
athletic abilities.

“Our program is attractive because you can get ready for a half marathon,
or marathon with three runs per week. So many other programs demand high
mileage with five or six days per week training, which can be tough for
someone who works and has family responsibilities,” said Twiggs.

Galloway’s program, which has an estimated 350,000 followers nationwide,
requires one long run on the weekend with two shorter weekday runs. The
weekend run is the critical effort with the mileage increasing to the
half-marathon distance or a little further two weeks prior to the event.
The same three-days per week run strategy is used for the marathon distance
training.

Although the program is not embraced by all in the running community, it
has shown positive results for runners of all abilities with some
well-conditioned seasoned athletes lowering marathon and half-marathon
times by utilizing walk breaks. Recently, a Galloway student finished a
marathon in under three hours – – a feat considered as elite.

“Our plan looks at the walk breaks like shifting gears,” says Twiggs. “It’s
not like coming to a complete stop, then walking, and then starting to run
again. It’s more like riding a wave where you start slow, gear up and stay
geared up for the run portion, then start gearing down to a walking pace
before gearing up again for running. It takes a lot of the pressure off the
constant pounding of your body that running at the same speed puts on you. “

And, obviously, it’s something that you need to practice to get a correct
cadence.

Amelia Island, St. Simons Island, Jacksonville and St. Augustine feature
Galloway training groups. But, many other individuals utilize the training
on their own through Galloway’s online presence.

REINDEER RACE INFORMATION

Be it the Galloway method, running constantly, or walking, the annual
Amelia Island Runner’s sponsored December 4 Reindeer Run half-marathon and
5K begins at 7:00 a.m. at Main Beach Park on the corner of Atlantic and
South Fletcher Avenue. Kid’s fun runs of one mile, ½-mile, and a
4-years-old-and-under 100 yard dash, will be held following the adult
events at 10:00 a.m. Traditionally attracting approximately 700 runners,
the morning serves as a family-friendly and healthy start to the December
holiday season.

Race applications are available at Current Running, or registering online
at www.AmeliaRunners.com or www.active.com.

The 13.1-mile racers will enjoy a scenic route that maneuvers along paved
roads by the Atlantic Ocean, then through the Spanish moss-draped Oaks of
Fort Clinch, into historic Old Town, back through the fort to the Main
Beach Park finish line. All miles will be clearly marked with colorful
Reindeer markers along with digital clocks throughout the course.

The 5K (3.1 mile) event starts with the half-marathoners running the same
route for three miles, and then finishing with a sprint to the finish line.
Both events are chipped timed with overall and age group awards presented
following the event.

Holiday music, cheering neighbors and friends along with post-race
Christmas inspired snacks will ensure a festive spirit.

“People tend to really like our event with some dressing in festive holiday
outfits,” said Susie DeMille, who along with Pattee Boler, will direct the
race. “We’ll have a great kids zone with bounce houses, freshly-baked
cookies and treats, and a special appearance by Santa. We feel like the
event is for the entire family and it’s grown every year.”

The half-marathon fee is $75.00 until December 3 and $90.00 on race day
while the 5K is $35.00 until December 3, increasing to $45.00 on race day.
The kid’s fun runs are free with a gift donation for Toys for Tots or $5.00
per entrant.

Editor’s Note: William (Bill) Pennington is a former sports columnist for the Savannah Morning News and Florida Times-Union. He was honored as Writer-of-the-Year for the Road Runners Clubs of America as well as a Associated Press award winner and Georgia Sportswriter columnist winner. He is a contributing writer for the News-Leader. We thank Bill for his contribution to the Fernandina Observer.