Run Your Race Podcast
When I first listened to David Goggins' book in 2019, I was hooked. If he could run 100 miles without training, I thought I could do it with training! It unlocked something in me, leading to my journey into ultramarathons. Since then, I've completed multiple 100- and 200-mile races, something I once thought impossible. This podcast aims to give you that same mindset shift. Each week, we interview elite endurance athletes to inspire you to believe more is possible and push yourself to the next level.
Run Your Race Podcast
#022 - How I’d get into running if I had to start all over again (Galloway Method)
After seven years of running experience, I share the exact approach I would take if I had to start my running journey all over again.
• Don't compare your times to others on social media—you don't see all the miles they've put in to build their fitness
• Use the Galloway method (run-walk-run) when starting out to reset your form, lower heart rate, and make runs mentally manageable
• Focus on time rather than distance when beginning—aim for 30, 40, then 60-minute runs at conversational pace
• Start with 2-3 runs per week: two easy pace runs during the week and one longer run on weekends
• Follow the 10% rule—increase volume by 10% weekly for three weeks, then drop to 70-80% on the fourth week
• Join a run club or find running partners to make the time pass faster
• Build sustainability through a strong aerobic base to prevent injuries
Go out and run your race.
What's up, guys? Welcome back to another episode of the Run your Race podcast. I'm your host, pierre Hsiao, and I am so excited for this one today. Today we've got how I'd get into running if I had to start all over again. Okay, so how I'd get into running if I had to start all over again. So at this point it's 2025.
Speaker 1:I've been running for about six and a half seven years, consistently, like half marathons, marathons, so on and so forth ultra marathons, triathlons and I've learned so much about running. I've built my aerobic base. I've gotten so much faster, grown so much in knowledge of the sport, built my aerobic base. I've gotten so much faster, grown so much in knowledge of the sport, and I talk so often to people getting into it. And so this is through a lens of what I help people with the most, help my athletes with the most, but then also what I wish I would have known when I started. Okay, the first thing, the first thing well, actually, right off the jump, I'm going to say don't compare your times to my times. Don't compare your times to someone else on social media. Yeah, if they can do it, you can do it too. But don't get frustrated why you're not there yet because you don't see the steps, the miles that they've put in to this to grow their fitness. Okay, so just wanted to preface this with that. Now, the first thing I will say is I wish I knew the Galloway method growing up. I wish I knew the Galloway method seven years ago, before I started running.
Speaker 1:And what is the Galloway method? It's created by this guy named Jeff Galloway. Essentially, what it is is run, walk, run, walk. So a lot of people think, when it comes to running, you have to run the whole time. But in reality, especially during these ultra marathons, you don't run the whole time and so, especially as you're getting into running, don't feel like you have to run every single minute of your run. In fact, it's really helpful to be able to walk during your runs, when you first get started out. Why is that? Well, it helps bring your heart rate down, it helps reset your form, your running form, and also, probably the biggest thing, it helps mentally. It helps you break down this run into something more manageable. Okay, so, yes, when you get into running, utilize the Galloway method if you need to. When you get into running, utilize the Galloway method if you need to. Some of you may be past that. You don't really need to walk. You can run three miles, five miles, seven miles without having to walk. But if you haven't, if you can't do that, use the Galloway method.
Speaker 1:So I was training my mentor, steve Weatherford, for a 100-mile race and he's a big guy, he's really strong, really fit. And he's a big guy, he's really strong, really fit. But he's a big guy, he's over. I think at the time he was probably 220, 220 pounds, just guys shredded. But his cardio wasn't that great. So I told him I was like Steve, when you do these runs, use the Galway method. And he's like what's that? Well, run, walk, use the Galway method. And he's like what's that? Well, run, walk. So I want you to run for six minutes and walk for four and just keep repeating that until you get the duration that you need to. And he's like I can do that, I can run six minutes at a time. So that's what he did Run six, walk four, run six, walk four. And it was a good cadence for him to get into.
Speaker 1:Now, really, the intervals in which you use of running and walking don't really matter. What matters is that you are doing it and you're progressing more running, less walking. So you could also do something like, if you're really starting out, like, run one minute, walk one minute, and just keep repeating that, or run to walk one, run three, run for walk one, and you can make up variations of that that are going to fit. But ultimately the goal is to run more and walk less. And when you're running, run at a conversational pace, run at a pace that's easy for you, or easy relative, and do that okay. So you want to run at this conversational pace? Okay, now you're probably like Pierce. Okay, I know I'm supposed to run a conversational pace. I know I'm supposed to run, walk.
Speaker 1:Now, how many times a week should I run? What are the formats of those runs? And so what I would say, getting started now, I'd run two to three times a week and what I do is easy pace runs during the week of a few miles, and then I would do one long run, if I can speak correctly, one long run per week, and that would be on a Saturday where you build up your distance and ultimately closer and closer to your race distance. And so also one thing I'll say too is, when you get started out, don't focus as much on the distance but focus a lot on the time. Focus on going for a 30 minute run, focus on going for a 40 minute run, then a 60 minute run, then a 60 minute run, because what that's going to do is help you to focus on just getting the time on your feet and not worrying about the pace, because a lot of people, when they get started, they're so focused on pace and that actually hurts building their endurance, because they're running too fast when in reality you want to run slower. Pull it back and that helps build up your endurance. Okay. So focus on time, run two to three times per week and go for easy pace runs and then a long run. Then, after you know a couple weeks and months of that, then you can add in some speed work. But you don't want to be doing too much speed work off the jump or else that can get you injured. Okay, now you're like okay, pierce, while I'm running three times a week, I've got two easy runs that are 30 minutes each during the week. I run for 60 minutes on the weekends, on Saturday.
Speaker 1:Now how do I progress? The thing that I like to do most is I like to progress. It's called the 10% rule by about 10% each week for three weeks and then on the fourth week I'll cut the volume back to about 70% to 80% of that third week. So 70% to 80% of the third week's volume is the fourth week. Then on the fifth week you take what you peaked at that third week and then you add 10% to that and then you keep building from there. Okay, so I'll repeat that again. So you increase volume by 10% each week Weeks one, two and three, then week four you take it to 70 to 80% of that third week and then then week five, you don't do 10 more than the fourth because you dropped it down. You do 10 more than the third week. Okay, so that's really what you do as far as increasing volume.
Speaker 1:And then also know yourself don't push yourself for no reason too far, because you want to go for sustainability over everything. You want to focus on building a strong base. The only reason I've been able to run 200 mile races, fast marathons, ultramans, ironmans, all these things, is because I have such a strong aerobic base and the reason I haven't gotten injured too much I mean, I've hardly had any injuries, even going from not running a 200 mile race to three 200s in three months is because I've been smart about building. Okay, so focus on those things. That's how I'd get into running.
Speaker 1:If I had to start all over again, I'd focus on the Galloway method. I do easy pace runs and then a long run. On that long run it would be at a conversational pace. Oh, one thing I forgot to say is run with people. Join a run club, join. I just started this amazing run club in Dallas called run with Christ, great community. But when you're running with other people, it makes the time go by so much faster. It's such a hack. Okay. So run with people. Run two to three times per week starting out. Increase volume by 10% each week and then the fourth week, cut it to 70 to 80% of that volume and focus on building a strong base. All right, well, I hope this helped you get started in your running journey. Go out and run your race.