By Jeff Galloway

This booklet will take somebody, at any point of health, into the operating way of life. Jeff Galloway, a US Olympian in 1972, has helped over 150,000 humans make this trip whereas lowering or disposing of aches, pains, and accidents.

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Turnover of the feet will pick up. • Try to glide (or coast) quickly down the hill. Note: On your long runs and easy running days, just jog up hills, don’t run faster up the hill. If your breathing is increasing on a hill, reduce effort and stride length until your respiration is as it was on the flat ground. Biggest mistakes: too long a stride, bouncing too much Even when your stride is one or two inches too long, your downhill speed can get out of control. If you are bouncing more than an inch or two off the ground you run the risk of pounding your feet, having to use your quads to slow down (producing soreness) and creating hamstring soreness due to overstride.

The first few weeks are mostly slow running, focusing on a gradual increase in the length of a slow long run. As you continue to increase endurance through the long one, you’ll add hills for leg strength. The hill repeats should be a gentle introduction to faster running, preparing the legs and body for the speedwork that will come. In other words, hill repeats provide a great transition between slow running of the first few weeks, and the more intense speed repetition workouts, later in the program.

Regularity To maintain the adaptations, you must regularly run, about every 2 days. 2005 18:04 Uhr Seite 61 mentioned in this book, you should do the speed work listed in the training scheduled, about every week. It is OK to delay a workout every once in a while, but you need to stay on the schedule as close as possible. Missing two workouts in a row, will result in a slight loss in the capacity you have been developing. The longer you wait, the harder it will be to start up again. “Muscle memory” Your neuro-muscular system remembers the patterns of muscle activity which you have done regularly, over an extended period of time.

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