Is Running a Half or Full Marathon on Your Bucket List?

I love running. I couldn't say this when I was in my 20's, because I was first introduced to distance running in Basic Training for the US Army Reserve.

One of my goals was to get in shape, but I couldn't run when I wanted, I couldn't wear what I wanted, or choose how fast or how far I ran.

Thank goodness those days are behind me and I found a way to fall in love with running all over again. For the past four years, I've been using the Run-Walk-Run method by Jeff Galloway exclusively. Whether I'm running 3 miles or 13 miles - I use this method.

I first met Jeff at the 2007 Des Moines Races, where he told me about his training method. He told me I would finish stronger, I would be faster, and I would recover much more quickly and I did! I shaved 6 minutes off my half marathon time and I've used his method ever since.

I'm not the only one – far from it. Jeff has coached over 200,000 people using this method. Below are just a couple of success stories that Jeff wrote about in Runners World, where he's a monthly columnist.

Runner's World - May 2003? - By Jeff Galloway

The Comeback Kids?These runners ran marathons after they thought they'd never run again. Here are their stories.

I've been inspired by lots of world-class running comebacks over the years. But I've been equally inspired by the running comebacks by many everyday runners. Of the thousands of uplifting stories I've heard, here are three that really stand out. What makes them special is that they all involve runners who were forced to give up running for a time, but found a way to run again- and conquer the marathon. Here's how they staged their comebacks.

Walk When You Can't Run

?In high school, Cheryl Shakespeare competed in both the 400 and 800 meters. Shortly after that, Cheryl started to experience joint pain, but she continued to run 5-Ks until the age of 32, when the pain became unbearable. Thinking she had no other choice, Cheryl quit running. ?

Four years later, Cheryl was diagnosed with Lupus-an autoimmune disease that attacks the connective tissue in the body. But this Kansas City resident refused to stop exercising completely. Working with her medical specialists, Cheryl devised a workout regime that enabled her to start race-walking just 2 years later. She then began a run/walk program. Cheryl has since completed three marathons, with a personal record of 4:43:32.?

Comeback keys: Cheryl's big training breakthrough came when she learned about the benefits of walk breaks. They allowed her to ease back into running a couple of days a week with no pain.?The walk breaks helped Cheryl rise to the mental challenge of the marathon. Instead of worrying about all 26.2 miles, she focused on smaller segments of walking and running, and tackled each individually.

Find Strength in Numbers?

When Fran Duarte was 18, she was diagnosed with severe curvature of the spine. She was told that her only hope of avoiding a wheelchair later in life was to have a steel rod inserted into her spine. Fran declined, and instead, began exercising regularly. After she got married, she started running with her husband and decided to train for a marathon. Unfortunately, the terrible back pain returned, and Fran was forced to stop running and put her marathon plans on hold.

In an effort to stay connected to the sport, Fran joined a run/walk group in her hometown of Greenville, SC. The support and training advice Fran received from the group enabled her to return to running stronger than ever. In addition to running marathons, Fran has completed the challenging Pikes Peak Ascent in Colorado (a half-marathon climb from 6,000 to 14,000 feet). ??

Comeback keys: Fran may not be running today if she hadn't discovered her group. Running groups offer motivational support, an opportunity to train with others, and a treasure chest of running knowledge.

These people overcame a lot of obstacles to achieve their dreams of being marathon runners. If you think you're too old or out of shape – think again.

Below are Jeff's ten most common myths about marathon running that will help you to entertain the possibilities.

Ten Common Misconceptions About Marathon Running

1) Running Will Damage My Knees.

Although widely believed, this statement is false. Research has shown that running helps strengthen and lubricate the knee joint and surrounding muscles, making it less susceptible to sprains and strains. Non-active individuals are actually more susceptible to knee problems due to the train put on the jionts by excess body weight.

2) I'll have to kiss my personal life goodbye to train for a marathon.

Wrong. It is possible to train for a long distance event and have a life. With the Jeff Galloway Training Program, you only have to make time for two 30-minute runs during the week and a long, group run on the weekend. So, there is no need to worry about sacrificing time with your kids, missing your favorite leisure activities, or not having time to complete homework. This training program is designedto fit your lift, not consume it.

3) You have to be thin and in shape to run a marathon.

The beauty of the Jeff Galloway Training Program is that it is geared towards people of all shapes, sizes, and athletic abilities. Sure, it helps to be thin and in shape, but even the most devout couch potatoes can work up to running a marathon in 30 weeks using Jeff's Run-Walk-Run method. running is actually one of the best exercises for losing weight and is noted by experts as the fastest growing activity in the field of exercise.

4) Only people under 30 run marathons.

Hardly! The average age of today's runner/walkers is 40+. In fact, the 80+ catetory is the fastest growing segment of a steadily increasing running population. The joys of running can be experienced at any age as long as you're conservative and use walk breaks.

5) I don't run fast enough to be able to complete a marathon.

Speed is not the name of the game with the Jeff Galloway Training Program. It's endurance and staying power that count. You actually can't go too slowly on long runs. The slower you go, the faser you will recover, while still receiving all the benefits of covering the distance.

6) Running hurts and will cause long-term injuries.

If this happens, you are the one responsible. You have almost complete control over the situation. Most injuries come from going too fast on long training sessions and not taking breaks, as well as exercising too many days per week. By going at a conservative pace with the right amount of running and walking, you will feel better and more energized after the run than before and be free of worrisom aches and pains.

7) I'll have to spend tons of extra time stretching before and after a run.

Contrary to what Physical Therapists and other medical professionals tell you, stretching does not warm you up for a run/walk or help you go faster in that workout. Stretching is actually the third leading cause of injury among runners/walkers due to improper technique. Thus, the Jeff Galloway Training Program encourages runners/walkers not to stretch and replace it instead with easy walking or very slow jogging as a warmup.

8) Running in cold weather will damage my lungs.

There is no need to be held hostage by the weather. Experts in extreme temperature research say there's no reason to be concerned about lung damage even at temperatures below -30 degrees F, as long as you dress appropriately. A trip to a good running, walking, or ski store will help you figure out what to wear to protect you from the elements. The Jeff Galloway Training Program allows you opportunities to take walk breaks and warm up by switching out clothing or readjusting gear.

9) Running in hot weather can lead to a heart attack.

Running in hot weather does not take a toll on the body. Buy you can reduce your risk of heart attack and other heat-induced ailments, as well as improve your recovery time, by adhering to the Jeff Galloway Training Program principles of running slowly, taking regular walk breaks from the beginning of your workout, and ensuring you are properly hydrated.

10) Marathon running is an individual sport.

Just because you cross the finish line by yourself on race day, doesn't mean you have to train by yourself. The Jeff Galloway Training Program provides the group support structure necessary to help you push through the challenges and struggles of training to accomplish your personal and shared group goals. As a team, all things are possible, even running/walking 26.2 miles.

Want to Learn More About the Run-Walk-Run Method?

Meet Jeff Galloway and attend his Running School on Saturday, May 7, from Noon to 3pm at Unity Center of Cedar Rapids (3719 Blairs Ferry Road NE). This is a totally interactive workshop, where you will have opportunities to get answers to all of your individual questions about running, racing, and the Run-Walk-Run method. To register, go to: http://www.jeffgalloway.com/resources/running_school.html or call Laurie Moritz at 319.362.3054 or Laurie@RunningSpiritCoaching.com