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How to Become a Better Runner Through Walking

By Maire,

Asian woman running on waterfront path

Better Running Through Walking

by Stuart Bradford – NY Times

I am more couch potato than runner. But not long ago, I decided to get myself into shape to run in the New York City Marathon, on Nov. 1, just 152 days from now. (Not that I’m counting.)

To train for my first marathon, I’m using the “run-walk” method, popularized by the distance coach Jeff Galloway, a member of the 1972 Olympic team. When I mentioned this to a colleague who runs, she snickered — a common reaction among purists.

But after interviewing several people who have used the method, I’m convinced that those of us run-walking the marathon will have the last laugh.

Contrary to what you might think, the technique doesn’t mean walking when you’re tired; it means taking brief walk breaks when you’re not.

Depending on one’s fitness level, a walk-break runner might run for a minute and walk for a minute, whether on a 5-mile training run or the 26.2-mile course on race day. A more experienced runner might incorporate a one-minute walk break for every mile of running.

Taking these breaks makes marathon training less grueling and reduces the risk of injury, Mr. Galloway says, because it gives the muscles regular recovery time during a long run. Walk breaks are a way for older, less fit and overweight people to take part in a sport that would otherwise be off limits. But most surprising are the stories from veteran runners who say run-walk training has helped them post faster race times than ever.

One of them is Tim Deegan of Jacksonville, Fla., who had run 25 marathons when his wife, Donna Deegan, a popular local newscaster and cancer survivor, began organizing a marathon to raise money for breast cancer research. When Mr. Galloway volunteered to help with the race, Ms. Deegan asked her husband to take part in run-walk training to show support.

“The only reason I did this is because I love my wife,” said Mr. Deegan, 49. “To say I was a skeptic is to put it very nicely.”

But to his surprise, he began to enjoy running more, and he found that his body recovered more quickly from long runs. His times had been slowing — to about 3 hours 45 minutes, 15 minutes shy of qualifying for the Boston Marathon — but as he ran-walked his way through the Jacksonville Marathon, “I started thinking I might have a chance to qualify for Boston again.”

He did, posting a time of 3:28.

Nadine Rihani of Nashville ran her first marathon at age 61, taking walk breaks. Her running friends urged her to adopt more traditional training, and she was eventually sidelined by back and hip pain. So she resumed run-walk training, and in April, at age 70, she finished first in her age group in the Country Music Marathon, coming in at 6:05.

“My friends who were ‘serious’ runners said, ‘You don’t need to do those walk breaks,’ ” she said. “I found out the hard way I really did.”

Dave Desposato, a 46-year-old financial analyst, began run-walk training several years ago after excessive running resulted in an overuse injury. He finished this year’s Bayshore Marathon in Traverse City, Mich., in 3:31:42, cutting 12 minutes off his previous best.

“I run enough marathons now to see everybody totally collapsing at the end is very, very common,” he said. “You wish you could share your experience with them, but they have to be willing to listen first.”

Another unconventional element of walk-break training is the frequency — typically just three days a week, with two easy runs of 20 to 60 minutes each and a long run on the weekend. The walk breaks allow runners to build up their mileage without subjecting their bodies to the stress of daily running, Mr. Galloway said.

Many runners take their own version of walk breaks without thinking about it, he says: they slow down at water stations or reduce their pace when they tire. Scheduling walk breaks earlier in a run gives the athlete control over the race and a chance to finish stronger.

While I’m planning to use run-walk training to complete my first marathon, I’ve heard from many runners who adhere to a variety of training methods. So later this week, the Well blog will have a new feature: the Run Well marathon training tool, with which you can choose any of several coaches’ training plans and then track your progress.

Besides Mr. Galloway, plans are being offered by the marathoner Greg McMillan, who is renowned for his detailed training plans that help runners reach their time goals; the New York Flyers, the city’s largest running club, which incorporates local road races into its training; and Team for Kids, a New York Road Runners Foundation charity program that trains 5,000 adult runners around the world.

The Run Well series also gives you access to top running experts, advice from elite runners, reviews of running gadgets and regular doses of inspiration to get you race-ready.

So please join me, the coaches and other running enthusiasts every day at the Well blog, nytimes.com/well, during the next five months of training. For me, this is finally the year I’ll run a marathon. I hope it will be your year too.

Fit Radio Has Partnered With Night Nation Run

By Maire,

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Experience Fit Radio DJs DJ Kerry Glass in Los Angeles and DJ Scuffs in Toronto on the Fit Radio Stages this July at Night Nation Run! The World’s First Running Music Festival will journey you through an illuminated racecourse to multiple on-course performance stages, each with its own unique, exhilarating party, finishing with an explosive main-stage after-party featuring top headliner DJ’s and special guest celebrity performers!

FitRadio users get an exclusive $25 admission price (60% off the regular ticket pricing) using the coupon code FITRADIO at checkout for ALL RACES! Click here to find a Night Nation Run near you!

 

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Fit Radio T-Shirts Are Now Available

By Maire,

shirtcollage

Get Your Fit Radio Swag!

Rep your love for Fit Radio with our brand new T-Shirt designs available for purchase! 

Click here to shop the entire collection.

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The Perfect Summer Playlist to Kick Off Your Weekend

By Maire,

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Hey there, Fit Radio fam! Want to know what we’re calling our favorite ‘Mix of the Week’ this week? In celebration of one of our favorite holidays, we’re sharing not one, but two of our favorite new mixes to get your weekend started off right!

poolside

The crazy talented DJ Flash has created a 2-part mix for our new ‘Poolside’ station that is perfect for your 4th of July festivities. Whether you’re slaying your workouts in the gym or just relaxing and having some fun with friends over the holiday weekend, Sunset Vol. 1 and 2 have that feel-good Summer vibe that is sure to be a perfect fit! Both mixes are a clean mix of Top 40, Hip Hop, House, and throwback tunes that are sure to keep your 4th of July plans fun and upbeat. Check out the full track lists and links below for your – dare we say it – 2016 Perfect Summer Playlist! Enjoy!

 

Sunset Vol. 1

  1. “Lay You Down Easy” – Magic (feat. Sean Paul)
  2. “Tequila” – The Champs
  3. “Sunset” – Farruko
  4. “Baby Boy” – Beyonce (feat. Sean Paul)
  5. “Shy Guy” – Diana King
  6. “In the Summertime” – Shaggy
  7. “Kiss It Better” – Rihanna
  8. “T-Shirt” – Thomas Rhett
  9. “Old Thing Back” (Matoma Remix) – Notorious BIG (feat. Ja Rule)
  10. “When I Come Around” – Green Day
  11. “Summertime” – Will Smith
  12. “Love Yourself” – Justin Bieber
  13. “Stole the Show” – Kygo (feat. Parson James)
  14. “Everything is Nice” – Matoma

Sunset Vol. 2:

  1. “Boom” – Major Lazer
  2. “Going Back to Cali” – Notorious BIG
  3. “Try Me” – Jason Derulo
  4. “Wasn’t Me” (LosGarcia Remix) – Shaggy
  5. “Controlla” – Drake
  6. “Hymn for the Weekend” (SeeB Remix) – Coldplay
  7. “Beer Weather” – Cold Creek Country
  8. “Stay” – Kygo
  9. “I Took a Pill in Ibiza” – Mike Posner
  10. “Paradise” – Matima (feat. Sean Paul)
  11. “I’m in Control” – AlunaGeorge
  12. “One Dance” – Drake
  13. “Hello Friday” – Flo Rida
  14. “Cheap Thrills” – Sia feat. Sean Paul
  15. “Stick Around” – Akon feat. Matoma

Fit Radio unlocks the key to the perfect running mix.

By Lexi Donald,

~ A runner’s dream come true, new Fit Radio Running Mixes are curated to give just the type of song you want exactly when you need it ~

The professional DJs and trainers behind Fit Radio, the #1 workout music app, have teamed up to create the ultimate running playlists that will help push runners beyond their limits and make the running experience more enjoyable.

This isn’t your old Pandora or Spotify playlist where one song simply plays after another. Fit Radio‘s Running Mixes are like nothing else out there. Remember those times you spent hours on the dance floor? That’s what Fit Radio is about to bring to your run!

The secret is in the layout of the mix and the driving beats that match your footfalls.

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With the new Auto Detection feature, you will begin running while Fit Radio detects your pace. Once detected, Fit Radio will play a mix that matches your footfalls perfectly. The running mixes are open format, which means they will take you on a journey through a span of genres and continuously surprise you. Every song has been scanned for key, pace, beat, and a number of other criteria to ensure it is the perfect song for running.

After months of planning and creating, the makeup of each mix is designed to follow a breakthrough formula.

In the first 10 minutes of your Fit Radio Running Mix, you will hear popular songs you know and love to help get you to your first mile – you’ll probably even hear a cool new remix of your favorite song making the music feel fresh. You can expect to forget the fact that you’re running because you’re preoccupied with singing along – and probably even adding some dance moves to your trot.

The next 10 minutes, when your mind begins to wander, is where Fit Radio brings the thunder. All of a sudden, the DJ drops in those hard hitting tracks that push you and make you want to slap someone because you’re so amped up (every runner can relate to this at some point!).

 

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Now that you’ve achieved your runner’s high, at the 30-minute mark the mix will transition into more fun, upbeat music. This is where you’ll hear those awesome throwbacks and awe-inspiring remixes you’ve never heard before. You definitely won’t want to stop now – you’ll be having too much fun reminiscing and enjoying that runner’s high.

Once you get to the 40-minute mark, you’ll begin to feel a sense of euphoria over the fact that you’ve kept your pace for so long and have had such an enjoyable time running. At this point, the DJ will transition into something with a good flow and continuous beat that allows you to cool down a little and focus on your breathing.

And just like that, you’ve hit a new milestone. You’ve run further, faster, longer – and perhaps you didn’t even intend to. That’s Fit Radio’s number one mission; to push you beyond your goals!

The app has over 100 real nightclub DJs and adds new mixes daily, so you will always hear something new and surprising for your run and your workout. Learn more at www.fitradio.com or try it now for free by downloading the app in iTunes or Google Play.

The Latest Buzz About FIT Radio!

By superadmin,

A video we found from one of our users… and we pinky swear he is not a paid actor! 🙂

And we are also mentioned in @KerriOlkjer‘s Spring Edition of “Things I’m Loving Right Now”

And a great write up by Metova in their Mobile Mashup!

As some of you may know, the trials and tribulations that come with beginning a start-up company are never ending, but it’s not without a silver lining. It’s easy to get caught up in deadlines and what seems like chasing the light at the never ending tunnel but the praise we receive daily from our users, followers, and fans alike is what keeps us motivated and excited to provide an app so many can enjoy. Thanks for the love and support! We hope to continue to give you reasons to share FIT Radio with everyone you meet.

 

FIT Radio: "Coming together is a beginning. Keeping together is progress. Working together is success."

By superadmin,

With a relaxed but busy feel in the new Social Study office, FIT Radio is off to a great start.  A lot of important changes have been made in the past couple of weeks and we have all been working diligently together to get FIT Radio ready for business. With this process being a team work effort, we believe that any business venture that we can experience together strengthens not only the team itself, but FIT Radio as well! The LAUNCH Conference in San Francisco went well (great feedback and contacts were bountiful!) and the team came back even more pumped for the official FIT Radio launch. We’re going to keep this ball rolling! Pictures of the team hard at work coming soon…

Everyone Needs Good Workout Music!

By superadmin,

Amp Your Workout
amp: – noun Electricity

Have you ever been to the gym, while in the midst of one of your longest runs, out of nowhere, a down tempo Michael Buble song begins playing from your earbuds? You struggle to switch to a more upbeat song on your mp3 player and suddenly, not only have you lost your footing, but your motivation as well. The momentum you had for the last 8 mile haul is completely tarnished. FIT Radio creates a solution to this unfortunate issue by providing listeners with nonstop, high energy, DJ engineered music. Whether it be upbeat tempos for running, rock blends for pumping iron, or relaxing/mellow tunes for your cool down, FIT Radio provides the perfect blend of music for whatever task you wish to achieve in your workout. Don’t be confused, FIT Radio isn’t just for the gym; with various genres and a vast DJ selection to choose from, FIT Radio is perfect for lounging poolside, pre-gaming before a night on the town, or simply hanging out with a group of friends at the house. FIT Radio is fundamentally the soundtrack to your hardest workouts, your most memorable days and nights, and essentially all aspects of your life. So, do yourself a favor and let FIT Radio Amp Your Life as well as your workout!!