How to Run Walk a Big Run Disney Race 45 Seconds of running and 30 Seconds of Walking

***IMPORTANT*** In this video I say I run for 45 minutes and walk for 30 seconds and I meant to say I run for 45 SECONDS. That's kind of a big error so wanted to correct that! Today we are discussing how to safely and considerately run/walk a race at Disney (or really any large race). Especially timely for those of us getting ready to run the Princess Half Marathon or the Fairytale Challenge!
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[@RunFitMama]

Thank you for advocating that run walkers are still runners and we deserve all the glory too!

[@JoyfulLivingwithJenLefforge]

Oh 100% YES!

[@CoralJoyTravel]

Such a great video! So thrilled you are not forcing me to run 45 minutes of running and 30 of walking!!😳🤣🤣 it’s going to be such a fun first race with you as my coach!! Love ya

[@JoyfulLivingwithJenLefforge]

I know I was like OMG Coral is going to freak out . . .

[@cwdefouw]

I really like this video! Run/Walk is the ONLY way I will ever be able to do one of these races, so this is great info for me and i am sure a lot of others as well. Thank You!!

[@JoyfulLivingwithJenLefforge]

I’m glad you enjoyed it, Chris! And you must come do a RunDisney race one of these days! You’d love it.🥰

[@ShannonLockhart-qn8uu]

Oh wow! I can honestly say I never knew it was “acceptable” do to run walking in a race setting. That is incredibly encouraging. I see myself far less likely to give up again if I adopt this style.

[@IRunThings]

I have a video about the run walk program on my channel. I used it on my second marathon and I PRd by 27 minutes, I believe there is something to it, because it worked for me as well (and I know a lot of people for whom this is a great plan). There were a lot of people doing the Philadelphia marathon using the run walk program, there were people who ran walked right next to me for a few miles, and I didn't know them. It's acceptable and it's awesome!!!

[@JoyfulLivingwithJenLefforge]

I still do straight running for shorter runs but anything over 5 miles I ALWAYS run/walk and love it!

[@IRunThings]

@@JoyfulLivingwithJenLefforge I do straight running in shorter races too! Honestly haters are going to hate no matter what and I do me. As long as I am having fun and respecting other runners (not causing an accident by stopping without signaling), I dont care what they think. I am being respectful and deserve the same respect. 😃 this video was awesome.

[@madisonsamples8237]

I absolutely love the run/walk method! Honestly, when people make comments I feel more experienced and knowledgeable because I am doing what’s best for me and my body and that is most important! I just remind myself that my safety and health will always trump some dumb person’s rudeness!

[@JoyfulLivingwithJenLefforge]

That's so smart!! You are so right and I long ago gave up worrying about what other people think of me. Love it, Madison!

[@jessicasahyouni848]

Thanks for this video! I was running the WDW marathon last month with friends and I did the run walk run method for the first time, and I was SHOCKED at how good I felt at the end of the race and walking through the parks that day. My body is usually so beat up after a marathon. So crazy!

[@JoyfulLivingwithJenLefforge]

Seriously right?? It's like the secret sauce!! Congratulations on the marathon, Jessica, that's awesome!

[@melissajmeli]

Thank you, Jen! When I first started running last year just knowing I could walk was part of how I was able to get into it without being too frustrated! I haven’t done Galloway yet, but I still do let myself walk and I definitely think it helps my stamina. I run in major NYC races and there are PLENTY of run/walkers here, and I often hear them talking about their intervals. ☺️

[@JoyfulLivingwithJenLefforge]

There are SO many of us! And honestly I don’t know any normal people that don’t at least walk through water stops in races. It’s super normal and smart!

[@melissajmeli]

@@JoyfulLivingwithJenLefforge My friend who is in the second starting corral for NYRR races (she's real fast!) walks through water stops. I told her that was my grand plan for a race back in September, and she said, "That's what I do!" So yeah, in good company for sure. :)

[@roywirtz9093]

This was a great video reminder! I've used run/walk since 2013, when I started training for my first marathon. I'll be at Princess for the Half (in corral D). I'll look for you to say "hi". :)

[@carolineheller8152]

Woo hoo. Another Coral D run/walker here. Have a great race!!

[@stephanietaylor699]

New subscriber! Just ordered a Jeff Galloway book thanks to you. I appreciate your breakdown of this and it makes it feel accessible and inclusive. Thanks! ❤

[@carolineheller8152]

Great info , Jen. Ive been running for 20+ years and switched to run/walk almost 2 years ago after continual injuries. It’s been a life saver. I’m now in a couple Galloway run groups and always race run/walk. It’s still hard to start a race with a walk so soon, but I have to remind myself it works. Jeff Galloway even suggested to me to start with a walk sometimes. It lets the people around you know you’re either a walker or run/walker.

[@JoyfulLivingwithJenLefforge]

Thanks fantastic advice! I’ve been meaning to find a Galloway group here a I’m in Atlanta do should be easy!

[@sewgatormomm]

Only 30 seconds of walking? You’re a champ! I’m really enjoying these videos.

[@JoyfulLivingwithJenLefforge]

I'm so glad!!

[@ltkerr4688]

Awesome overview explanation of the Galloway Run/Walk method. Thank you!

[@cestmackenzie]

I love this video, Jen! I’m using the run/walk method to train for a 5k, and it’s made my running goals SO much more achievable. I’m running my first race next month (eek!) and I’ll be sure to keep these tips in mind!

[@JoyfulLivingwithJenLefforge]

Congrats on training for your first 5k! That’s wonderful!!

[@mahemphill93]

Good luck on the races this weekend!!!

[@karamarie6878]

I loved this video. I'm not a runner, but man you even inspire me!

[@elizabethlevey4796]

I loved this video! It makes running much more accessible for everyone.

[@JoyfulLivingwithJenLefforge]

Absolutely 100%! It's why I'm on my second decade of running (knock on wood) injury free.

[@2FabDudes]

This is wonderful information for prepping to Jeff your way through a race. Starting the run/walk from the very start is something that I also would find very hard- but I will try that in my next training run. ✌

[@amandakloeker9556]

I am so excited to get down to Disney and get Princess Weekend started! I know I told you before but I am doing the 10K and really do hope to run into you to meet you! Your videos are why I started running again, other than the fact I have gained a lot of weight since having both my kids...lol. I love the run walk method and for me being overweight and working on getting back to how I was when I was an athlete, it definitely works best for me.

[@JoyfulLivingwithJenLefforge]

I'm so excited for you, Amanda! it's going to be a great weekend!! But I'd like to correct something you said in this comment that is 100% inaccurate. You said "when I was an athlete" and Friend, you are running a 10K. You ARE an athlete. Couldn't let that mistake go unnoticed;).

[@amandakloeker9556]

@@JoyfulLivingwithJenLefforge You know how to really life people up! Thank you for that comment. It really made my day today. I struggle with depression and it's been kicking my butt today, but that just helped me! Thank you for starting my morning off amazing!

[@JoyfulLivingwithJenLefforge]

I get the rough days with depression so I'm thrilled I could help even a little! Hang in there!

[@TerriR1818]

I had to rewind, I thought you said 4 to 5 minutes of running then 30 seconds of walking, that made sense then, when you said 45 minutes I thought oh no that can’t be right. But I see your replies to other people so I get it and this method totally makes sense. Just a shame that you have some people that are such “pills” and either guilt you into keep on running or get upset that you want to walk for a moment- slow and steady wins the race every time!💖

[@JoyfulLivingwithJenLefforge]

Absolutely! In running and in life!

[@Karideplov]

You do 45 minutes running and 30 second walking? I do it too but I’m more like 45 minutes walking and 30 seconds running. Works great ! 🤣🤣🤣🤣

[@JoyfulLivingwithJenLefforge]

NOPE NOPE NOPE NOPE and I am so mad at myself for not catching that in edit! It's45 seconds of running, 30 second of walking. SECONDS not minutes. UGH.

[@buffieneuendorf606]

I have always done the run/walk ! It works great for me !

[@JoyfulLivingwithJenLefforge]

I could go back to straight running but I think my bones would need even longer to recover in between races and that's no fun!

[@danaw.822]

Just signed up for my first RunDisney event, I’m doing the 5k and 10k Wine and Dine and I’ve read some of Jeff’s books and am using his methods.

[@dawnturpin]

Keeping with your intervals at the start is the hardest thing ever. Must not succumb to peer pressure!

[@JoyfulLivingwithJenLefforge]

Yeah it takes a lot of discipline!!!

[@amyleeds8057]

Thank you thank you thank you for this!! I asked about this on your live chat that was deleted and wanted to go back and watch it while training for the Star Wars 10k.

[@JoyfulLivingwithJenLefforge]

I’m so glad it helped!!!

[@kaylaandmarkalan]

Awesome tips, Jen!

[@dreemkin2448]

Thanks for this video. I am a new runner and working on improving pace and endurance on the 5k (using thr couch 5k program). And I often don't feel like "a runner" because I sometimes need those little walking intervals/breaks.

[@JoyfulLivingwithJenLefforge]

You run so you are a runner!!!

[@lisaploskina]

Great video! Thank you!

[@simplejoy1672]

Morning Jen, great information!!

[@JoyfulLivingwithJenLefforge]

Morning, Maureen!! Thank you so much and i hope you have a fantastic day.🥰

[@mp5564]

Always great tips! Have a great race!

[@JoyfulLivingwithJenLefforge]

Thank you so much!

[@ginaperez1804]

Great video on run walk method I run walk when I train but on race day my goal is to run as long as I can

[@amandapatton3194]

Can't wait to see you there!

[@JoyfulLivingwithJenLefforge]

Oh my gosh can you believe it's just over a week away?!?! Crazy!

[@amandapatton3194]

@@JoyfulLivingwithJenLefforge I know! Our countdown is at 7 days today!! 🎉🎉

[@BaderNYC]

Thank you. This helped

[@maureenlong3727]

Thanks Jen! Didn't even think about it but you're right...i would have just ran from the start until i was ready to walk because of adrenaline. It's going to be hard to stick to it the whole time! Thanks for putting that in my brain. Lol

[@JoyfulLivingwithJenLefforge]

Yeah that’s a great way to have the last few miles feel like death.🤣🥰🥰🥰

[@maureenlong3727]

@@JoyfulLivingwithJenLefforge which is how i felt on sunday the last 3 of 11 miles!

[@twold4this]

Excellent video. I admire run-walk (ers). I can see it's use for longer events - longer is relative: I can run a road Marathon without too much difficulty, but a marathon off-road or a longer distance.... The problem for me is being an "old bloke" is getting my body and mind in gear....so when I stop running everything stops working properly! Ho hum.

[@JoyfulLivingwithJenLefforge]

Yeah you definitely have to train that way for a run/walk ratio to feel normal!

[@TammySkipperTV]

I swear you're reading my mind! So my follow up question is how do I gauge what pace I should run/walk at during the intervals? Thanks for sharing Jen!

[@JoyfulLivingwithJenLefforge]

There's a whole formula on the Jeff Galloway website that shows what intervals you should use but generally if you're just starting out, don't worry about pace. Just run comfortably for each section.

[@sarahe5400]

I’m so excited about this! Thank you for the information. I’ve been doing 30/30 intervals. I’m ready to move to a 45/30 interval now, I think, but it’s way too close to race day to start changing things up. I am definitely worried about staying aware of pacing in that first mile.

[@JoyfulLivingwithJenLefforge]

Yes, too close to change it up now but amazing job on your training!

[@MandySPC]

Thank you!!!! Such helpful tips!!

[@JoyfulLivingwithJenLefforge]

I’m so glad you liked it, Mandy!

[@trishsp3160]

Great tips!

[@JoyfulLivingwithJenLefforge]

Thanks for watching, Trish!

[@majorhollingshead5906]

Great info. 😘❤️

[@JoyfulLivingwithJenLefforge]

Thanks for watching, Major!!

[@lindsaymoser4200]

Yep yep yep. I think the Run/Walk method is a great way for new runners to get in to longer distances too. It makes it less intimidating.

[@JoyfulLivingwithJenLefforge]

Totally agree, Lindsay!

[@beccaschlomann7592]

Loved this video and I’m not even a runner. Or a regular walker. 😳 We recently got a puppy and part of what I was excited about was that I knew she’d be motivation to get out and at least walk more (more fun to have company than walk by myself lol.) My random question is do you ever run with Max? I keep considering trying to run and I know run/walking is the only way it might ever happen and was wondering if a dog would be annoyed (or just think I’m crazy, lol) doing that? I’m going to assume that a well-leash-trained dog will do better than one that’s not, which we’re working on, as well as keeping in mind that our pup needs to get bigger before she starts getting eased into more exercise. She’s a Bouvier, so a large breed.

[@JoyfulLivingwithJenLefforge]

I don't run with Max except for short distances. He had surgery a couple years ago and running for very long isn't good for him. But he loves to do it sometimes and I of course walk him every day which keeps both of us in good shape!

[@StarJenn19]

I don't always move over to the side, but I ALWAYS look behind me before I start walking. ALWAYS. I never start walking if there is someone directly behind me that would not have time to go around me. It drives me crazy for someone to bow up and start walking right in front of me.

[@JoyfulLivingwithJenLefforge]

I have to agree - it's not just annoying it really can be dangerous!

[@kateb876]

I may be utilizing this method since I’ve been injured for a couple weeks. It’s on the mend but not sure if running the entire challenge is advisable for me. Thanks!

[@JoyfulLivingwithJenLefforge]

Kate it could be a great option for you! I’m sorry you’re injured.😩

[@kateb876]

@@JoyfulLivingwithJenLefforge Sigh. Thank you. I ran a very hilly 16 mile race too fast back on Jan 26. It's my own stupid fault. I did something to the tendon or muscle along the back of my knee / bottom of my hamstring. I've been doing all the right things to care for it and even managed a 5 mile slow treadmill run yesterday with zero pain or stiffness during or after. So, I'll be fine. But I also don't want the Challenge to re-injure it, so I'll take it easy. Lots of character stops. :-)

[@JoyfulLivingwithJenLefforge]

Be mindful of blisters. My first race to run/walk was for the same reason as you (nagging injury I was nursing) and because I wasn't used to all the stopping I got blisters in super weird places!

[@spmarsh3747]

Hi Jen! Happy 30th Anniversary to you and Scott! Your videos are so wonderful and motivating! I just wanted to be sure, you said you run 45 minutes and walk 30 seconds, is that correct? Run/walk sounds so phenomenal I ordered Jeff's book! BTW, I just finished Andrea Barber's book, "Full Circle" and she writes of how life-changing running is in dealing with her depression (if you're interested). Thank you!!!! ---Susan

[@JoyfulLivingwithJenLefforge]

No it's not correct and I am so mad at myself for that mistake! It's 45 SECONDS of running and 30 seconds of walking. sorry about that!! And I love Andrea Barber and will check that out for sure!

[@spmarsh3747]

@@JoyfulLivingwithJenLefforge Please don't be angry with yourself: one booboo is nothing, I'm sure your other viewers understood what you meant! One error, for all the good you do, pleeeeaasseee :-)

[@JoyfulLivingwithJenLefforge]

@@spmarsh3747 You are the best! Thank you!

[@richardburchett]

Disney races are pretty known to have lots aid walkers, so I don’t see any reason why people who sign up for that race would be upset. Did you try adjusting your form for the arthritis issues; do you try midfoot foot strike?

[@kellym5231]

Thanks for letting me run vicariously with you-my knees say thank you! I’m confused about the run walk method. At 2:10 in the video, you mention the interval as 45 minutes of running and 30 seconds of walking. How does that short lower pace interval help overall performance and recovery?

[@JoyfulLivingwithJenLefforge]

It's not minutes it's SECONDS. UGH! So mad at myself for that mistake!!

[@kellym5231]

That interval I can try!

[@kimikoifish7]

I’m currently using a 10k training app but I feel like it’s progressing too quickly for me! Thinking of getting J Galloway’s journal and timer instead. I’ve heard you mention him a couple times what do you think?

[@JoyfulLivingwithJenLefforge]

YES. I absolutely love Jeff and have followed not only his training plan but his overall philosophy for years! Do it!

[@MSSKodiak]

Do you find it difficult to train run/walk on the treadmill? I have to do most/all of my training on the treadmill for various reasons, and I find it difficult to change speeds because of the delay of the treadmill. Sometimes by the time I get slowed down to a walk it's time to start running again, which I feel can be frustrating.

[@JoyfulLivingwithJenLefforge]

Yeah we used to have a treadmill that drove me nuts but our new one does the transition fairly quickly so it doesn’t bother me. Totally get that frustration!

[@danaw.822]

What interval timer do you use ?

[@JoyfulLivingwithJenLefforge]

It's an app on iphone and it's literally called Interval Timer and it's free!

[@kellilester4382]

Do you know what corral you are in??

[@JoyfulLivingwithJenLefforge]

I’m in E but I’m starting with my friend in G 🥰

[@kellilester4382]

@@JoyfulLivingwithJenLefforge ILL BE SURE TO SAY HI! cant wait! 1 more week!!

[@GingerNinja4769]

When you passed the rude people, did you wave... and with which finger? 😉

[@JoyfulLivingwithJenLefforge]

Bwahahaha haha maybe mentally 🤣🥰