Learn how I use RWR in a half marathon: kzitem.info/news/bejne/2q1qr2dqf4GCa2k
@sdcasbah
6 ай бұрын
This was the video analysis I was looking for! RWR helped me cut 30 minutes off of my marathon time to 4:50. I was much less sore and recovered much faster. I did a ratio of 2 15 second walks every 11 minutes. I’m now experimenting with 5 min run, 30 sec walk. Jeff Galloway mentioned 30 second walks are usually enough. But i can see the benefit of walking for a minute. I’m hoping I can break 4:30 this next marathon. I’m slowly learning that running speed work/threshold running is key to running longer and stronger. Just took me 5 years to fully realize 😂
@TheAgelessRunner
6 ай бұрын
Thanks, Sam, for the feedback. It sounds like you're zeroing in on the RWR ratio/times that work best for you. Experience is always a great teacher!
@JMoff67
Жыл бұрын
Nice mathematical analysis- you convinced me I don’t need to worry so much about walk pace and my 3:1 is a good ratio. I used 9 min run 3 min walk with great success in a flat 100 mile run I did last year. One variable that I think is important to consider is walk duration. This is because physiologically if you don’t walk long enough there isn’t enough time for your HR to decrease and reap the physiological benefits both metabolic and mechanical - as it also offloads muscle recruitment. I am a huge proponent of walk run, thanks for posting this it gives me more things to think about!
@TheAgelessRunner
Жыл бұрын
Thanks for commenting. I do think 3:1 is a good ratio which is what I am now using. Your point about walk duration is one I hadn’t considered and am going to give it some thought. Perhaps a future video topic! Happy running!
@MiguelUrbaez150481
Жыл бұрын
Thanks for putting yourself to test to collect some data to demonstrate your points. This is really interesting and yet another validation for me to continue enjoying running by keeping run/jog 😁
@TheAgelessRunner
Жыл бұрын
You're welcome, and thank you for watching the video and commenting!
@Dora-bmrwarrior
Жыл бұрын
I'm trying to get caught up with watching some KZitem videos in my 'watch later' que lol. Glad I caught this one. Well done! I'm a math and graph nerd (but haven't done much of that in years lol) so I appreciate your efforts. I think the data you present will help me as I attempt to get started with running again (run/walk, that is). Trying to motivate myself to put together a 5K training plan and then start it! Hah.
@TheAgelessRunner
Жыл бұрын
Thank you! I enjoy comments from fellow "graph nerds"! A 5K race is a great goal to start your running again. Have fun training for it!
@Dora-bmrwarrior
Жыл бұрын
@@TheAgelessRunner thank you!
@nloer
Жыл бұрын
This is such an interesting and thought-provoking video. I recently switched from a 4:1 ratio to a 3:1 ratio and have found very little impact on pace. As your numbers suggest, I think I have felt more free to run a bit faster knowing the walk break is coming sooner. I might also add that changing your overall pace isn’t something people are going to be able to do quickly. But a 3-5% increase in pace once you have worked up to 4:1 ratio seems doable. At least for segments of the run.
@TheAgelessRunner
Жыл бұрын
Thanks for your thoughtful comments. I'm glad I got you thinking! Sometimes, small pace improvement just takes a small ratio change.
@user-fv1576
6 ай бұрын
Thanks for video . Interesting. 10:30 Subscribed. I’ve found rwr valuable for a) injury recovery, b) injury prone, and c) building stamina and fitness eg new or returning runner.
@TheAgelessRunner
6 ай бұрын
@user-fv1576 those are all great RWR benefits. Thanks for sharing!
@SoulQuJo
6 ай бұрын
Great video, thanks for the research
@TheAgelessRunner
6 ай бұрын
Glad you enjoyed it! Thanks for the feedback.
@runner6731
Жыл бұрын
Good stuff Ralph. Someday it might be good to try the same analysis not necessarily using ratio but keeping in mind that for the last five or six years Jeff Galloway’s data shows that anything longer than 30 second walk break you’re hitting the law of diminishing returns. Might be fun to see if your analysis changed very much using a one minute versus a 30 second walk although I think using a calculator wouldn’t be the best way to figure that out.
@TheAgelessRunner
Жыл бұрын
Thanks, Kevin. I am aware of the 30 sec walk guideline. Theoretically, it’s run/walk ratio that matters for overall pace. So a 4:1 ratio would give the same overall pace whether you run 2 minutes / walk 30 sec or run 4 min / walk 1 min. Maybe this will be a future video.
@dimitar297
Жыл бұрын
In the 30 second walk break your HR comes down? Why would 30 seconds be better than 1 minute?
@TheAgelessRunner
Жыл бұрын
Jeff's 30 seconds guideline has nothing to do with heart rate. Rather he's saying from a run walk benefit (e.g., reducing injury risk, running longer, etc), walking more than 30 seconds doesn't gain you much.
@Kelly_Ben
11 ай бұрын
Having a heart issue, but being cleared to run ultras, I do the run/ walk specifically to keep my HR down. I've found 3/1 barely impacted my overall pace, as I can run a bit faster without redlining my HR, for hours.
@billnmaree
Жыл бұрын
I'm 71 years old and I switched to RWR about a year ago. I found 5 minutes/1 minute suits me fine. Shorter walks don't give me enough recovery time. Your tip about just running faster is right. For me, that means capitalising on the long downhill stretches so I can relax on the uphill slogs. I haven't been past 27 km yet but I couldn't have run this far without RWR.
@TheAgelessRunner
Жыл бұрын
I’m like you, I could not run long distances without doing RWR. Doing 27km is longer than a half marathon, so kudos to you for achieving that distance! Thanks for watching the video and sharing.
@billnmaree
10 ай бұрын
Just did my first marathon in October. Same RW ratio. 4 hours 55 minutes.
@TheAgelessRunner
10 ай бұрын
Congratulations!
@alandmcleod5988
2 ай бұрын
I like the graph! Will try a 4:1 on my ParkRun tomorrow (5k). Thank you for this very usefu info
@TheAgelessRunner
2 ай бұрын
You're welcome! Have fun with the Park Run! Thanks for watching the video and commenting.
@alandmcleod5988
Ай бұрын
@@TheAgelessRunner OK, 4:1 would seem to be my sweet spot also; 30 secs walk, 2 min run. What I want to do now is to increase the pace of the run segments. Any tips on that?
@TheAgelessRunner
Ай бұрын
@alandmcleod5988 yeah... 4:1 works well for me. My only tip for increasing run pace is to do it gradually. Another thought is to decrease ratio a little while you work on faster pace. Thanks for watching the video and commenting!
@johnwalterhanna
Жыл бұрын
Interesting. I'm interested in run/walk for longer distances of 25K+. I have been doing 1km run/ 1 min walk. It seems to keep my heart rate in zone 2 pretty well for 3 hours = 25K. I may have to increase my rest time for hills or longer distance.
@TheAgelessRunner
Жыл бұрын
It seems like you've figured out a good run/walk interval for you, especially if you can stay in zone 2. I usually walk long or steep hills. Keep it up!
@hikerJohn
Жыл бұрын
I just run as much as I can and walk till I feel I can run again. Then I only walk for the week and run/walk after 5 days or so. I never took at speed but I do care about form and Heart Rate and I do look at total time AFTER I'm back to the car . . . I NEVER think about ratio and Polar & Strava does not show where I'm running and walking as far as I know. Just where are you getting the Run/Walk data? I walk faster than some people run. I'm 68 years old and I'm new at this but I can hike 30+ miles a day but not every day. I can backpack 20+ miles a day every day for 100's of miles. I'm ALWAYS on hills so that controls a lot of when I can and cannot run. Some are 28% slope.
@TheAgelessRunner
Жыл бұрын
It sounds like you’re in great physical condition, John. I’m not sure what run/walk data you’re referring to, but the graphs were made using the calculator linked in the description. Thanks for commenting!
@noosphericaltarzan
Жыл бұрын
I don’t use rwr, but I really like your analysis.
@TheAgelessRunner
Жыл бұрын
Thank you! I appreciate you watching the video and commenting.
@ThePreteelady24
Жыл бұрын
My full marathon race is running 3/1 we have to maintain a 14 mm minimum. Is there a shorter interval that will maintain a 14 mm? TIA
@TheAgelessRunner
Жыл бұрын
Your pace is mostly ratio and run speed dependant. So maybe start with a 2:1 ratio at 30s run, 15s walk and see with your run speed if that gets the pace you want. If not, increase your run time a bit (for example, 45s run, 15s walk). You'll just have to play around with ratios to see what works.
@robininthecity8814
Жыл бұрын
Nice video. I like your analysis but you do not include the effects on your heart. Pace and heart-healthy running can be very different. While keeping the same pace what are your heart rates at Low, Medium, and High ratios?
@TheAgelessRunner
Жыл бұрын
Thanks! You bring up a good point. I purposely left out heart rate. This video centered on pace. Pace and heart rate are connected (higher pace = higher heart rate). In my opinion, ratio is not related to heart rate... It's how fast you run. So you can "control" your run by pace and monitor heart rate, or vice versa. Thanks for commenting !
@brunhildeterwilliger4705
Жыл бұрын
@@TheAgelessRunner higher pace does equal higher hart rate. This is what low HR training is about. Running at a faster pace with a lower HR. Thanks again. Cheers
@phacocataractdrlvkraju5
11 ай бұрын
Niiiiiiice insights, Thanks a lot for wonderful inputs. I became fan and subscriber of your channel. I am working with 400 metres run ( 2 min 40 sec) to 30 sec walk recover. Please update if any studies in prevention of running injuries with regard to different ratios and also their relationship with paces.
@TheAgelessRunner
11 ай бұрын
Thank you for being a subscriber and commenting. I’ll be watchful for the studies you mentioned.
@MikeMcClary
Жыл бұрын
Thanks for this one. Over the past month I've tried run 5/walk 1 on my 3.5-mile runs, and it's really helped my post-run fatigue - which is already high thanks to living in Arizona. I'm going to try 4:1 for the next few weeks for fun, and to see if I notice anything one way or another. I've given up on improving my pace ... at least until fall!
@TheAgelessRunner
Жыл бұрын
You're welcome. High temperature is such an energy drain... and you need to be careful with overheating. I hope you discover something from the 4:1 trial. Experimentation is the way we learn!
@BluePineTree-01
4 ай бұрын
Thank you for showing how to use run walk run calculator. I have some ratios I am going to try.
@TheAgelessRunner
4 ай бұрын
I'm happy to help. Thanks for watching the video!
@albertomartinez-granillo959
Жыл бұрын
Question: why cycling gloves?
@TheAgelessRunner
Жыл бұрын
There are several reasons I wear fingerless gloves in warm weather... sun protection, better grip on trekking poles and GoPro selfie stick, and hand protection in case i fall while trail running. When it's cold weather, then I wear full fingered gloves.
@piaruns7928
6 ай бұрын
Gosh, I so whish I'd worn cycling gloves today on my first RWR test run! I fell and really hurt my hands... (and knees and elbows) 😟 But usually this happens just once a year, so for 24: ✔️ will definitely give RWR another try!
@TheAgelessRunner
6 ай бұрын
Yes... keep at it. I wear gloves, too, for just this reason (falling).
@W1ldt1m
10 ай бұрын
This is great. It'll make me feel better about lowering my ratio if I start to hit the wall.
@TheAgelessRunner
10 ай бұрын
I’m glad you found the video useful! Thanks for sharing!
@MarcusKing
Жыл бұрын
"Imagine having a car with 4 levers/pedals to control speed." Me: *driving a car with 3 pedals and a lever" 👀
@TheAgelessRunner
Жыл бұрын
It did occur to me later that driving a manual transmission car is close to the 4 levers example! Thanks for commenting!
@magictorchemtb9868
7 ай бұрын
Any advice for fast 5k times? Im trying to break 30 mins!
@TheAgelessRunner
7 ай бұрын
As I said in the video, increasing run walk ratio to improve pace only goes so far. Once you get above about a 4:1 ratio, to improve your overall pace, you’re going to have to run faster. To help make you faster, try incorporating strides and plyometrics into your training program. See the videos linked below: Strides kzitem.info/news/bejne/k6GEv2upZn6rlZw Plyometrics kzitem.info2tKBIbZg8zc kzitem.infoa_6WdI0E1Og
@magictorchemtb9868
7 ай бұрын
@@TheAgelessRunner Thank you I will take a look 👍
@Shevock
Жыл бұрын
You are wise.
@TheAgelessRunner
Жыл бұрын
Thanks!
@davidsway5136
Жыл бұрын
I do 2 min/45 sec
@TheAgelessRunner
Жыл бұрын
Thanks for sharing! That ratio (2.7:1) is in a good range for increasing if you want to improve your pace.
@odsstv4750
8 ай бұрын
Hi again sir hehe i want to run 21km in 8min/km... what minutes should i run and walk?
@TheAgelessRunner
8 ай бұрын
Welcome back! First, keep in mind that pace is also impacted by how fast you run and walk, in addition to run walk intervals. With that said, check out the “Recommended Run-Walk-Run Strategies” section on the Jeff Galloway page linked below. This page is in min/mile and 8 min/km is 12:53 min/mile. www.jeffgalloway.com/training/magic-mile/
@robininthecity8814
Жыл бұрын
Do you have any information about slowing the effects of movement disorders by running?
@TheAgelessRunner
Жыл бұрын
Sorry, I do not.
@Kelly_Ben
11 ай бұрын
There is a channel with an ultra runner with MS. His name is Kevin Hoegler. Best wishes!
@TexKP
5 ай бұрын
I think this really depends on the individual. Using a 20 second walking break per 8 minutes of running has allowed my leg muscles a chance to reset and to come back into running with better form than if I were just to run straight. I do not use walking breaks to decrease breathing or heart rate, though.
@TheAgelessRunner
5 ай бұрын
Totally agree. We all have our own reason for doing run walk run, and depending on that reason, ratio may matter. A point of this video is that if you’re changing ratio to modify pace, higher ratios don’t gain you as much as simply running faster. Thanks for commenting!
@TexKP
5 ай бұрын
@@TheAgelessRunner Jeff Galloway himself suggested that smaller ratios tend to bring greater returns, so your video does spark a valid discussion. I think the important thing to remember is his method is based on experience rather than any specific scientific theory. With that said, most things in the health and fitness realm are still not fully explained by science.
@seagypsiesbellydancers3047
Ай бұрын
Would run 30 secs and walk 30 secs work? Thank you
@TheAgelessRunner
Ай бұрын
Yes, absolutely. A 1:1 ratioworks well.
@geoffh2560
Жыл бұрын
Great video thanks! I'm running about 5:1 ratio and it seems to work fine for me - avoiding injuries as I get older is my no.1 priority I guess.
@TheAgelessRunner
Жыл бұрын
Thanks! Yes... avoiding injury is always a top priority! Thanks for commenting!
@odsstv4750
8 ай бұрын
what is 6:1 ratio?
@TheAgelessRunner
8 ай бұрын
It means you run six times longer than you walk. For example, you run 60 seconds and walk 10 seconds, or run 3 minutes (180 seconds) and walk 30 seconds.
@odsstv4750
8 ай бұрын
@@TheAgelessRunner thank you ☺️
@sivabala5232
Жыл бұрын
As soon as I saw the graphs and charts I stopped watching and wrote this comment.
@TheAgelessRunner
Жыл бұрын
Charts aren't for everyone, so I do appreciate you watching some of the video.
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