Run Walk Run: Mixing it Up

Last week I shared a model of marathon training that builds endurance by alternating between running and walking. Jeff Galloway has patented his “Run-Walk-Run” program, and has demonstrated it effectiveness with beginners, elite athletes, and everyone in between. I embrace the program as I strive to extend my running habit past the challenges of age. I am also intrigued by the concept of alternating effort with recovery in other areas of life.

Our bodies function best when we push them past their current limits, just enough to challenge the system without damaging it. Weight training, flexibility, endurance, speed all improve with a cycle of exertion and recovery. Evidence is growing that recovery is the more important of the two. During recovery, the body mends micro-tears in the muscle, generates the cellular structures that produce energy, and produces neuro-chemicals that help us learn from experience to improve timing and coordination. Run-Walk-Run.

Our minds also respond well to a cycle of effort and rest. Effective mental focus lies balanced between the challenges of distraction and burnout. It is difficult to get into a concentrated effort because there are so many other things to think and do. On the other hand, when we try too hard, forcing our noses to the grindstone without rest, clarity fades and productivity wanes. In The Power of Full Engagement, authors Loehr and Schwartz recommend that we exert mental effort for 90 minutes, recovering for 30. Recovery is defined by contrast with the primary task; it can mean taking a nap or a walk, running an errand, visiting a friend, or doing a household task. Focus-Divert-Focus. Run-Walk-Run

Social and emotional well-being can also benefit from oscillation. As an introvert, I love social connection but seek alone-time to restore energy. Extraverts may need solitude to get things done, but lose momentum if they don’t interact regularly with others. It works well for most of us to move back and forth. The optimal cycle will differ from person to person. Connect-Withdraw-Connect. Run-Walk-Run.

How does the value of alternating between effort and recovery manifest in your life? Do you find yourself exhausted and injured—whether mentally, physically, or emotionally—when you neglect the power and importance of change? If you haven’t tried it, you might like it. Run. Walk. Run.

Until the next time, go well.

Pam