About Jeff Galloway

Jeff Galloway

Read Jeff's Full Story at JeffGalloway.com/about_Jeff
A world-class athlete. As a member of the 1972 Olympic team, Jeff competed against the world's best athletes in Europe, Africa, and the former Soviet Union. He broke the U.S. 10-mile record (47:49) in 1973 and has a six-mile best of 27:21. Among his victories are the Peachtree Road Race, Honolulu Marathon, Atlanta Marathon and top place finisher in many prominent U.S. races such as the Boston Marathon.

• Founder of the Galloway Marathon Training Program.
• Coach to over 200,000 runners and walkers.
• Author of North America's best selling running book: Galloway's Book on Running. See "Publications" section for a complete listing of his published works.
• Monthly columnist for Runner's World magazine.
• Motivational speaker giving over 200 talks per year across the country.
• Experienced race director having conducted over 500 fitness events, including the annual Kaiser Permanente Corporate Run/Walk in Atlanta, Ga.
• A consultant to dozens of races of all sizes including the Crescent City Classic, Midland Run, Grand Bahama 5000, Chicago Marathon, Vancouver International Marathon and Portland Marathon.
• Race Director for the National Marathon to Fight Breast Cancer, the only marathon dedicated solely to raising funds for breast cancer research.
• Owner of Phidippides Running Stores, one of the first running specialty stores in the US, since 1974.

PUBLICATIONS

• Galloway's Book on Running (1984) - the best-selling running book in North America.
• Marathon! (1996) - state-of-the-art marathon book.
• Return of the Tribes to Peachtree Street (1995).
• Jeff Galloway's Training Journal (1998) - "a log book with a mission".
• Marathon You Can Do It (2002).
• Galloway's Book on Running, 2ND ed. (2002).
• Running – Getting Started (2005).
• Running – Testing Yourself (2005).
• Running – A Year-Round Plan (2006).
• Walking – The Complete Book (2006).
• Fit Kids – Smarter Kids (2006).
• Running Until You're 100 (2006).
• Half Marathon – You Can Do It (2006).
• Galloway Training Programs (2007)
• Women's Complete Guide to Running (2007 with Barbara Galloway).
• Women's Complete Guide to Walking (2007 with Barbara Galloway).
• Galloways 5K/10K Running (2008)
• Running and Fat Burning for Women (2008 with Barbara Galloway).
• Monthly column in Runner's World Magazine.

AWARDS AND HONORS

• Named to the Hall of Fame for the Road Runners Club of America and The Westminster School.
• Listed as one of 18 Runner's World Experts in the magazine's 40th anniversary edition.
• Recipient of the Wellstone's Dallas White Rock Marathon 2006 Victory Award.
• Named to the Association of Independent Sports Stores Hall of Fame
• Nike Walk of Fame Member (Bronze Bust at Nike Headquarters)

MARTHONING
Over 120 marathons: "My first marathon was an accident. Arriving home from my freshman year at Christmas break, I enrolled in the first annual Atlanta Marathon because of the size of the trophy. I made a lot of mistakes in training and hit a big bad wall at 19 miles. Since there were only four others left in the race at that point, and I was leading, I struggled in to win-but it took two years before I could think of running another marathon. I currently run about 60 slow, endorphin-filled miles a week, and 3-4 marathons a year. I've not found any experience which bestows the high level of satisfaction, accomplishment and self-respect as one receives from finishing a marathon--at any speed."

TRAINING PROGRAMS
Jeff's quest for the injury-free marathon training program led him to develop group training programs in 1978, and to author Runner's World articles which have been used by hundreds of thousands of runners of all abilities. His training schedules have inspired the second wave of marathoners who follow the Galloway run-walk, low mileage, three-day, suggestions to an over 98% success rate.

THE OLYMPICS
On to the Olympics: "In the fall of 1970 I enrolled in graduate school at Florida State University with two missions: to get a masters degree and to qualify for the Olympic Trials. My friends on the Florida Track Club, Frank Shorter and Jack Bacheler, talked me into joining them for high altitude training at Vail for two months prior to the 1972 Olympic trials. Qualifying for the Olympic team was fulfilling beyond words, but my greatest thrill was pacing Jack through the marathon trial and then dropping back at the finish so that he could take the remaining spot on the marathon team." Jeff qualified for the 1972 Olympics in the 10,000 meters and as an alternate for the marathon.

RUNNING BUSINESS
Jeff's first business experience, in 1973, was a store for runners called Phidippides. Knowledgeable staff members continue to help customers with their exercise programs and are trained to match up shoes with the function and shape of the feet of each person. They stay on top of the ever-changing market, the different factories used, how the shoes actually work, and the many little devices which may reduce injury-or are pure advertising hype. He still owns two Phidippides stores in Atlanta.

Jeff now supervises Galloway Productions, which conducts dozens of fitness seminars throughout North America, fitness vacations to Greece and Lake Tahoe, and training groups in 40-50 cities a year.

As a race director, Jeff helped to organize the Peachtree Road Race as it grew from 1200 to 12,000 in three years. He organized the first Avon Marathon for women which contributed greatly to the inclusion of the marathon in the Olympics. His main Atlanta event, today, is the Kaiser Permanente Corporate Run/Walk, which enters more than 20,000 each year.

QUOTES
"This past year, my 42nd year of running, was the best of my life. It is my mission in each of my talks to help others avoid the aches and pains, while experiencing all of accomplishment and attitude enhancement which running bestows better than anything in life."

"Jeff Galloway is perhaps the one individual in the American running community who can combine a superior knowledge of our sport with the highest level of achievement - making the Olympic team." Bill Rodgers, 4-time winner of the Boston Marathon

" Certainly Jeff Galloway has both the knowledge and the physical ability to speak from experience. His book is an outstanding contribution to competitive running." Kenneth H. Cooper, M.D. Author of Aerobics

"Jeff Galloway is one of those rare individuals who not only knows his craft, but also has the ability to convey this knowledge through teaching." Frank Shorter 1972 Olympic Marathon Champion

"Jeff Galloway is one of the most experienced, thoughtful, and innovative distance runners in American today. His book now allows all runners to benefit from his ideas and to improve their running with field-tested methods. I recommend it highly." Joan L. Ullyot, M.D. Author of Running Free

Training Programs

Jeff Galloway's proven training program has led thousands of runners across the finish line, while reducing the chance of injury to almost zero. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session on the weekend. On half of the weekends, most will be running and walking for an hour or less.

For more information, see Jeff's book Galloway Training Programs at JeffGalloway.com.

• Walt Disney World® Marathon Training Programs - Coming Soon
• Walt Disney World® Half Marathon Training Programs - Coming Soon
• Walt Disney World® Goofy Race and a Half Training Program - Coming Soon
• Tinker Bell Half Marathon Training Programs - Coming Soon
• Disney's Princess Half Marathon Training Programs
• Disneyland® Half Marathon Training Programs
• The Twilight Zone Tower of Terror™ 10-Miler Training Programs
• Disney Wine & Dine Half Marathon Training Programs - Coming Soon

The Twilight Zone® is a registered trademark of CBS, Inc. and is used pursuant to a license with CBS, Inc.
©Disney/CBS, Inc.

Disney's Princess Half Marathon Training Programs

Disney's Princess Half Marathon Training Schedules:

Beginning Runners (those who have been running for less than six months):

• 21 week training plan

Experienced Runners (those who have been running for at least six months):

• Time Improvement - 23 week training plan
• To Finish in the Upright Position - 20 week training plan

Jeff Galloway's proven training program has led thousands of runners across the finish line, while reducing the chance of injury to almost zero. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session on the weekend. On half of the weekends, most will be running and walking for an hour or less.

For more information, see Jeff's book Galloway Training Programs at JeffGalloway.com.

Disneyland® Half Marathon Training Programs

Disneyland® Half Marathon Training Schedules:

Beginning Runners (those who have been running for less than six months):

• 18 week training plan

Experienced Runners (those who have been running for at least six months):

• Time Improvement - 18 week training plan
• To Finish in the Upright Position - 18 week training plan

Jeff Galloway's proven training program has led thousands of runners across the finish line, while reducing the chance of injury to almost zero. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session on the weekend. On half of the weekends, most will be running and walking for an hour or less.

For more information, see Jeff's book Galloway Training Programs at JeffGalloway.com.

The Twilight Zone Tower of Terror™ 10-Miler Training Programs

The Twilight Zone Tower of Terror™ 10-Miler Training Schedules:

Beginning Runners (those who have been running for less than six months):

• 18 week training plan

Experienced Runners (those who have been running for at least six months):

• Time Improvement - 18 week training plan
• To Finish in the Upright Position - 18 week training plan

Jeff Galloway's proven training program has led thousands of runners across the finish line, while reducing the chance of injury to almost zero. Only 3 weekly training days are needed: 30 minutes on Tuesday and Thursday, and a longer session on the weekend. On half of the weekends, most will be running and walking for an hour or less.

For more information, see Jeff's book Galloway Training Programs at JeffGalloway.com.

The Twilight Zone® is a registered trademark of CBS, Inc. and is used pursuant to a license with CBS, Inc.
©Disney/CBS, Inc.

Training Videos

View all of Jeff Galloway's training tips at the Official ESPN Wide World of Sports Complex YouTube Channel!

Run – Walk – Run Method

The Jeff Galloway Run – Walk – Run method has helped thousands of runners get started. By alternating running with walking you conserve energy, reduce fatigue, reduce injuries and run farther. How fast do you need to run and walk? Once you decide your minute per mile goal, you adjust your run – walk pace accordingly. Let's get training.

Running & Walking Form

In this edition, Jeff discusses running and walking form. Proper running and walking form is essential to reduce the risk of injury. The Jeff Galloway method teaches runners to stay upright, maintain a short stride and eliminate bounce. Let's get training with Jeff Galloway.

Cadence Drill

The Jeff Galloway Cadence Drill combines physical and mental training to increase speed. It is common sense that increasing the number of steps you take while running will make you faster. Performing this :30 second interval training, 4 – 8 times, once a week , will help you accomplish your goal. Let's get training.

Acceleration-Glider Drill

The Jeff Galloway Acceleration – Glider Drill performed once a week will help you become faster and go the distance. This interval training drill teaches you to increase speed during your workout and gently move into a gliding stride. Let's hit the road with Jeff Galloway.

Magic Mile

Jeff Galloway's Magic Mile is a one-mile time trial he often uses during training as a predictor of racing performance. This test can be easily placed into your training program and help you set time goals for your next race. Let's hit the road with Jeff Galloway.

Food & Drink

Staying fueled on long runs is important. Jeff Galloway breaks down the amount of fluids to intake before, during and after long runs, and discusses the best food options to keep you moving. Let's hit the road with Jeff Galloway.

Training Tips

Jeff Galloway, a 1972 Olympian and one of the nation's foremost marathon trainers, has been named an official runDisney training consultant. Below are a few tips to help you train for your next runDisney race…

• Run-Walk-Run Method
• Running at Night
• Proper Running Form
• Fighting Through Sluggish Runs
• Where to Train for Your Race
• Race Day Warm-Up
• Crossing the Finish
• Staying Motivated
• Final Preparation Tips for Race Day and Recovery

Run-Walk-Run Method
Short walk breaks, when taken early and regularly, will restore resiliency to the main running muscles and extend their capacity at the end of the run, plus ease fatigue, speed up recovery and more!

• Restore resiliency to the main running muscles before they fatigue.
• Extend the capacity of the running muscles at the end of the run because you are shifting the workload between the walking and the running muscles.
• Virtually erase fatigue with each early walk break by keeping your pace and effort level conservative in the early stages.
• Allow those with some types of previous injuries to train for marathons without further injury.
• Allow runners to improve 10 to 40 minutes in their marathon compared with running continuously.
• Speed up recovery from each long run.

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Running at Night
Running at night is a great way to beat the summer heat, but it’s important to be safe. Check out some tips on how you can be safe while enjoying your nighttime run.

• Wear reflective gear and run in well-lit areas where you can be easily seen.
• Run with a friend and carry your cell phone with you in case you run into trouble.
• Be constantly aware of vehicular traffic at all times. Run facing traffic to see what’s coming in front of you.
• When you come to an intersection, stop and see what the traffic situation is. Look both ways before crossing.
• Mentally practice running for safety. Think ahead and come up with a plan for the current stretch of road you are on.

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Proper Running Form
Official runDisney Training Consultant Jeff Galloway believes that proper running form can significantly reduce effort and bestow strength at the end of your run. Check out his simple tips on efficient running technique.

• Keep your feet low to the ground without lifting your knees.
• Maintain an upright running posture so that almost no muscle power is needed to keep the body in position.
• Stay light on your feet. Instead of springing off of the ground, let your feet gently lift off in a reflex action as the body rolls forward.
• Concentrate on eliminating discomfort in the exercising muscles. Adjust stride and leg motion to feel comfortable and smooth as you run.

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Fighting Through Sluggish Runs
One day, you may feel great during your workout but the next, you feel slow and don't know why. Official runDisney Training Consultant Jeff Galloway is here to help you fight through "those days" with a few tips:

• Take walk breaks more frequently and slow the beginning pace of your run.
• Avoid running when the weather is hot and humid.
• Eat a snack to boost your low blood sugar levels.
• Remember to take your run one stride at a time to improve your motivation.
• Don’t try to run if you have a fever, chills or swollen glands, running will make you feel worse

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Where to Train for Your Race
The right running route can improve motivation and make it easier to run on a busy day. It helps to have several different venues from home and/or from worksite.

• Drills – Use any safe running area with a secure surface for stability.
• Pace Work – A track or measured segments along a path/road will allow you to use a watch to accurately pace yourself.
• Long Runs – Scenic and interesting areas are best. If possible, alternate running on stable but softer surfaces at the beginning of the run with some pavement running at the end.
• Races and Tests – The Disneyland® Half Marathon course is mostly flat so you don't need to have hills on most of your training courses.

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Race Day Warm-Up
To perform your best on race day, start your warm-up 40-50 minutes before the race begins. Here's a proven routine that takes about half a mile to complete (approximately the distance from the parking lot to the start line):

• Walk slowly for 5 minutes, followed by a normal walking pace for another 5 minutes.
• Set your watch for your Run-Walk-Run™ ratio and run/walk to this pace for 10 minutes.
• Walk around for 5-10 minutes, trying to laugh and relax before the start (bring some jokes).
• If you have a time goal, do a few acceleration-gliders, maybe 4-8 of them.
• Get into position in your start corral and pick one side of the road where you want to line up to be ready for your first walk break (always move to the side of the road to walk). YOU'RE OFF!

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Crossing the Finish
Crossing the finish line at Disney's Princess Half Marathon with a smile on your face is your ultimate goal, and what you do once you finish is just as important as the preparation you put into your training so that you will want to do it again. Here are some tips about what to do after the finish and the next day. 

After the Finish

• Keep walking for at least half a mile.
• Drink about 4-8 oz of fluid.
• Within 30 min of the finish, have a snack that is 80% carbohydrate/20% protein.
• If you can soak your legs in cool water, during the first two hours after the race, do so for 10-20 min.
• Walk for 20-30 minutes later in the day.

The Next Day

• Walk for 30-60 minutes, very easy. This can be done at one time, or in installments.
• Keep drinking about 4-6 oz an hour of water or sports drink

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Staying Motivated
Almost every runner has at least one tough run every month, whether it occurs during a tour around the block or during a 23-miler or speed session. Here are my tricks for continuing:

• Slow down and allow the body and mind to get a break. Take more walk breaks as needed.
• Break up the remaining distance into segments that you know you can do.
• Use distractions. Look ahead to the next mailbox, stop sign, etc. and tell yourself that you can take a break there.
• Use a mantra. There are various types of words and phrases that will do more than distract you. Develop some of your own to put yourself into a positive trance.
• Don't give up. If you respond to each thought of quitting with the internal resolve that you are going to finish, you will!

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Final Preparation Tips for Race Day and Recovery
Although the physical training has been done, you can, in the last two days, significantly enhance the way you feel afterward and the quality of your performance by choosing certain behaviors and avoiding others:

• Be positive. Have a list of statements that you can repeat as necessary.
• Drink! During the 48 hours before the marathon, drink at least four to six ounces of water every hour you're awake.
• Avoid the dehydrating elements: alcohol, caffeine, salt.
• Eat! Keep eating low- or non-fat snacks continually all day long. Avoid eating a large, heavy meal in the afternoon or evening before the marathon.
• Rest. You don't have to sleep, but you must rest. Settle into your hotel room and relax in the best way you know. Read, watch TV, listen to music, talk with friends, but relax.

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