A couple of years before, my doctor warn that my blood sugar
levels had been time after time high for two consecutive years (one year is a
possible anomaly, two years is a pattern). So high, she was anxious that I was
on the cusp of being prediabetic. I got the dreaded lecture, "You require
to cut your sugar intake and lose a number of weight. You must exercise.
Consistently."
I had prioritized family and work while relegating my
self-care to nights in front of a TV . . . now I faced the consequences.
Back in the day, I used to be active: running, biking, swim,
Jazzercise (LOL), even kung fu (not kidding). But life - and TBH a finger of my
own inborn laziness - had sidetracked me. I had prioritized family and work
while relegating my self-care to nights in front of a TV or food preparation
amazing desserts. I'm not abdicating; I made those choices, but now I faced the
penalty.
Lucky for me, family and associates were ready to
reintroduce me to a more active way of life. I started out slowly: walking,
then hiking, and eventually working up to long-distance walks like
half-marathons. I even joined a administration group, San Diego's In Motion Fit,
so I could pick up my half-marathon walking speed.
My daughter Dominique, a POPSUGAR Fitness editor,
consistently championed my journey and encouraged me to push boundaries. A
recent chat went something like this:
Me: "My blood sugar level are improving, but I'm still
not losing any weight."
Dominique: "You have to do cardio."
Me: "I'm walking and hiking."
Dominique: "Get your mind rate up. Try running with
your collection instead of walking."
Me: "I'll try."
I lied. I wasn't going to try.
I went to my Saturday cluster run with all my justifications
lined up: a recent broken ankle, my chronic knee issues, an incapability to
keep up, it was too hot, it was too cold. You name it, I was equipped.
And that is when I by chance ended up running.
Wait, you say . . . how does one "accidentally
run"? Well, it's easy: I didn't want to be rude.
In Motion Fit groups runners together by ambition and by
speed. I was with the half-marathoners in the 15-minute-mile group. That
morning, I began talking to some women I thought were fellow walkers as we
started walking that week's scheduled six-mile course. A combine of minutes in,
they all began to run. As I was midconversation, I ran to keep up. And then
they stopped. Whew, I was so relieved . . . the running was just a fluke. We
walked for another miniature, and they began to run again. Then walk. Then run,
again. "What madness is this?" I question.
The author (left) with her daughter after a half-marathon in
San Francisco. POPSUGAR The author (left) with her daughter after a
half-marathon in San Francisco.
"Oh, this is the Galloway method" someone laughed.
"We run for 45 second and then we walk for 45 seconds." "For how
long?" I asked. "For six miles."
Well, as I said, I didn't want to be rude. And they weren't
going that fast. I figure I could tolerate anything for 45 seconds. I would try
it for one mile.
Six miles later, I was unbelieving. I hadn't run in 30
years, and I had just run-walked-run SIX miles.
My health and fitness had immediately taken a turn for the
better. I kept training with that group and I completed a half-marathon (13.1
miles) using the run-walk-run (RWR) technique for the entire distance.
The method is as undemanding as its name implies: run - then
walk, then run - for short, timed intervals, over any aloofness. I use the
Nike+ app to track distance and the HIIT timer in the second Pro app to time
the intervals.
Recently, I ran into the human being behind the RWR method
at a Disney Half Marathon prerace expo; I noticed a long line of people waiting
to shake hands with none other than Jeff Galloway, member of the 1972 US
Olympic Team, former All American Collegiate athlete, author, and entrepreneur.
I, too, stopped to thank him for changing my life and he amiably told me I was
doing it all incorrect.
Well, perhaps not all wrong. Galloway shared a few equipment
that I might consider, like changing the interval timing for the pace I was
striving to hit (13:44 to break a three-hour half-marathon) to 0:15 run/0:15
walk, or 0:30 run/0:30 walk. He also optional the walking interval never be
longer than 30 seconds because as the distance increase, it can get harder and
more tiresome to start back up from the walk to the run.
I was additional intrigued. I picked up his book, The Run
Walk Run Method ($20), and follow up with a call to find out what sparked him
to create this training approach.
Galloway connected that shortly after he opened a organization
store in the early '70s, he was asked to teach a running class. He soon
realized that inserting walking breaks into the training was very beneficial to
his beginners. At the end of the 10-week training, every member was able to
complete a 5K or 10K race. More highly, he realized no one had suffered an
injury, which was rather unusual in Galloway's running experience.
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At the end of the 10-week training, every contributor was
able to complete a 5K or 10K race.
When I asked why he - a highly trained marathon athlete -
continued to run this way, Galloway said, "I haven't had a running-related
injury since 1978."
Galloway is obstinate that the RWR method can help anyone
run while plummeting or eliminating running-related injuries but also relieve
stress while improving mental acuity. He states that by focusing on the
intervals, a person assumes cognitive control over their workout, allow them to
better control fatigue and avoid negative or detrimental opinion that can
derail training.
I'd have to concur. I've been using RWR for nearly a year
and had no injuries - and my joints are on the older side. On a few
hill-training days when my knees started to act up, I shortened the intervals
to 0:15/0:15 and avoided pain and injury. I actually look forward to run days,
and I'm no longer as exhausted (physically or mentally) at the end of aloofness
runs.
My blood sugar level are under control and I'm off my
doctor's prediabetic radar. And I'm losing weight - about eight pounds so far -
which has stayed off. I've completed two half-marathons this year, with one
more scheduled wherein I anticipate to break that three-hour time.
A simple move toward with amazing results is worth a shot,
right? I know it's cliché, but if I can do it, anybody can do it.
