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

November 29, 2016 1:00 a.m.

Competitors in last year's Reindeer Run half-marathon.

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.

Running over the Greenway's wooden bridge. Left:
Noted Running Author and Former Olympian Jeff Galloway, Center: Amelia
Island Runner Steve Scruggs, Right: Galloway National Program Director and
Amelia Island resident Chris Twiggs.

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

Santa leads the way for the Reindeer Run kids division race.

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.