Run Walk Run Intervals

Many of us have experienced several types of injuries while running (metatarsal stress fractures, hamstring issues, plantar fasciitis, iliotibial band syndrome, etc.). I believe there are two main reasons why we get injured when running. I read the book Born to Run by Christopher McDougall and loved reading it over and over.

First reason, the shoes we wear. I'd like to blame the tennis shoes that hold our toes together and don't let them move naturally. The tennis shoe grabs the toes together and don't let them move naturally and that's what causes different types of foot, leg, and back lesions. Running barefoot will help us gain good form and stay injury free. But, maybe there are other options, like running in sandals.  Sandals will protect us from noxious stuff on the ground but will allow our toes and foot act more natural. 

The second reason we get injured is because we push our body too much. I read an article called The Galloway Run-Walk-Run Method. Jeff Galloway swears you can stay injury free if you do run-walk-run intervals. It makes a lot of sense. I have been using the method, especially when I run on the treadmill and I can easily keep track of my distance or watch the clock. It has been working for me. I am running on the road about three days a week, and I do the run-walk-run intervals on the treadmill about five to seven times a week. 

I usually start by walking (@ 3 MPH) for five minutes at 2% incline. Then, I start the gymboss app and do the 3 min run/1 min walk intervals until I complete about an hour. I start by running at 4 MPH, then I increase to 5 MPH, then 6 MPH, and sometimes I run at 7 MPH. I get about five to six miles in one hour. I would like to increase my time, but I plan to do it smoothly, so I don't overdo it.