Marathon: You Can Do It!

by Jeff Galloway

Overview

Get the everyperson’s guide to running, and experience the unforgettable lifetime accomplishment of running a marathon.

If you haven’t already begun training for a marathon, you’ve probably thought about doing so. Former Olympic athlete and record-setting distance runner Jeff Galloway is here to say, “You can do it!” With Marathon, he’ll guide you every step of the way. Jeff has developed unique programs that show runners how to train for—and finish—a marathon.

His revolutionary Run Walk Run® method of training has enabled tens of thousands of people to complete marathons, and you can be among them. This innovative method opens up marathon-running to everyone, including those who may be out of shape, overweight, or past their athletic prime. Discover how to set up a personal training program, stay motivated, avoid injuries, burn fat, and more. This updated edition includes the new “magic mile” time trial, fat-burning techniques, adjustments in your weekly schedule to prevent injuries and improve performance, and quick fixes to keep runners motivated during latter stages of a marathon.

Benefit from topics like the following:

• Training and inspiration
• Food and fat-burning
• Dealing with injuries and getting older

Jeff’s first book, Galloway’s Book on Running, is an international best-seller, with more than 600,000 copies sold in North America alone. Take advantage of his knowledge, and get on track to achieving the goal of your dreams.

Product Details

ISBN-13:	9780936070483
Publisher:	Adventure Publications, Incorporated
Publication date:	05/11/2010
Edition description:	Revised Edition
Pages:	224
Product dimensions:	7.36(w) x 9.04(h) x 0.55(d)

About the Author

In the 1970s, Jeff Galloway was one of a group of young American runners who would change distance running forever. Jeff and his running buddies, Frank Shorter, Bill Rodgers, Steve Prefontaine, Don Kardong, Amby Burfoot, Kenny Moore, and others, captured the attention of a new generation of fitness-minded Americans, and the running boom was born. What had been a sport for the few became an activity for the millions.

Jeff attended Wesleyan Universityand was an All-American in cross-country and track. In preparing for the 1972 Olympics, Jeff, along with Frank Shorter and Jack Bacheler, spent two months training in the mountains of Vail, Colorado, and all three made the Olympic team that year.

In 1973, Jeff set an American record in the 10-mile run. He won the first Atlanta Marathon at age 18 and was the first winner of Atlanta’s Peachtree Road Race in 1970. In the mid-’70s he began to follow a training program that emphasized more rest and less weekly mileage, coupled with a long run every other week. At age 35, he ran the Houston-Tenneco Marathon in 2:16.

Jeff Galloway’s Competitive Career:

• High school:
• 1-mile: 4:28
• 2-mile: 9:48
• College:
• 1-mile: 4:12
• 2-mile: 9:06
• 3-mile: 14:10
• Other times:
• 6-mile: 27:21
• 10K: 28:29
• 10-mile: 47:49 (US record, 1973)

Jeff met his wife, Barbara, at a track meet in Florida. Barbara was on the Florida State women’s track team. They were married in 1976. Barbara, who wrote the chapter on women's running, runs practically every day and has competed in more than 165 marathons. Her best 10K time is 41:50 and marathon time, 3:18.

Jeff is now on the road over half the time. Because of his busy schedule, he often runs 2 to 5 miles, 2 to 3 times per day. He generally totals about 50 miles a week. He has currently run over 240 marathons, at the rate of 10 per year. He and Barb are invited speakers at dozens of events each year, including the runDisney series, where Jeff is the Official Training Consultant at his booth each weekend.

All the Galloways run marathons, half-marathons, and other events.

Read an Excerpt

4. Running Form

Marathon form is most efficient when you don’t feel as if you are making any noticeable effort.

If it ain’t broke...

Running form is most efficient when you’re cruising along, almost on automatic. Over several years, your running form becomes more efficient—even if you still feel clunky. In fact, when runners change their form in an attempt to run better, they have often been forced to do so because they have been injured or excessively fatigued due to bad form. Even so, it’s almost always better to go with the natural flow of your legs and body—even if you don’t look like a star. In other words, if nothing seems to be wrong with your form, don’t try to fix it. But if you’re experiencing some of the form-related problems noted at the end of this chapter, I have a prescription for moving more easily.

Distance running does not require strength. Instead of overcoming gravity, we’re trying to minimize its effect by staying low to the ground and reducing extraneous body motion. By going slowly in the beginning, it’s easy to get moving, and, once in motion, the body wants to stay in motion. I use three components to monitor and fine-tune running form: posture, bounce, and over-stride.

Posture

Don’t try to be a Marine at attention. The best posture for running, walking, or cruising is just good posture, with all elements relaxed and balanced as the foot comes underneath. A forward lean forces you to shorten your stride and creates extra tension on the lower back and neck. A backward lean is unusual but will also produce a shorter stride, loss of power from the running stride, and possible tension in the lower back.

Some will argue that a forward lean will help you run faster, but I’ve found this to help only for a hundred meters or so. It forces you to work harder and therefore spend resources that are then not available later in the run, and you lose more time than you gained during the short burst. The only exception I’ve found to this rule is when running on a gradual, downhill grade. A slight forward lean can help you run faster, and the boost from downhill gravity will offset the decrease in stride length. A forward lean is often the cause of lower back pain or neck pain.

Like a puppet on a string

To correct forward lean, create a mental image (during the form drill) of yourself suspended from the very top of your head by a giant string as if you were a puppet. The effect is to lift you upright—head in line with shoulders and hips and everything lined up with each foot as it assumes the body’s weight. The image also helps you to stay light on your feet.

The first effect of being a good puppet is to have your body line up without any tension—you’re in balance. Walk around with the image of the puppet on the string until you feel relaxed in this upright position. Then start running slowly. On your days for form work, you may then accelerate for between 50 and 150 meters, running as a lightly balanced puppet. Not only does the posture correct itself, but also your chest is forward, as are your hips, allowing for a quick touch-off with the feet. You may have to make little adjustments, but when you are aligned in a relaxed mode, running will be easier and you’ll feel less effort in the legs....

Table of Contents

Introduction

Origin of the Marathon

I. Training

II. Inspiration

III. Breaking Through

IV. The Big Day

V. Running Faster

VI. Food and Fat Burning

VII. Practical Advice

Appendix

• Predicting Your Performance
• Major Marathons
• Running Resources and Contacts
• Statistics on Marathons

Index

Editorial Reviews

Never in a million years did I think I could accomplish such a feat!”
—Jackie Baca

“It really works!”
—Rosemary Shannon

“Everyone is pulling for you to get to the finish line.”
—Cesare Lucido

From the Publisher