1. What is the Jeff Galloway Run-Walk Method?

The Jeff Galloway Run-Walk Method is a training technique that alternates running and walking intervals to improve endurance, reduce injury risk, and make running more accessible to all fitness levels. The ratio between running and walking time is key to this method.

2. How Does the Calculator Work?

The calculator uses the simple ratio formula:

Where:

• \( Run\ Time \) — Duration of running interval in minutes
• \( Walk\ Time \) — Duration of walking interval in minutes

Explanation: The ratio helps determine the optimal run-walk pattern for your fitness level and goals. Common ratios range from 1:1 (beginner) to 4:1 (advanced).

3. Importance of Run-Walk Ratio

Details: The right ratio can help prevent overtraining, reduce injury risk, improve recovery, and make long-distance running more sustainable.

4. Using the Calculator

Tips: Enter your planned or current run and walk times in minutes. Both values must be positive numbers. The calculator will show your current run-walk ratio.

5. Frequently Asked Questions (FAQ)

Q1: What's a good starting ratio for beginners?
A: Beginners often start with a 1:1 ratio (equal running and walking time), then gradually increase running time as fitness improves.

Q2: How do I adjust my ratio as I get fitter?
A: Gradually increase run time or decrease walk time. A common progression might be 1:1 → 2:1 → 3:1 → 4:1.

Q3: Can I use this method for marathon training?
A: Yes, many runners use run-walk ratios successfully for marathons. Jeff Galloway's method has helped countless runners complete marathons.

Q4: Does walking during a run mean I'm not a "real" runner?
A: Absolutely not! Many competitive runners use strategic walk breaks to improve performance and recovery.

Q5: How do I determine my ideal ratio?
A: Experiment with different ratios during training to find what feels sustainable while maintaining good form.