About Galloway NYC Running Club
How does the Galloway Marathon & Half-Marathon Training Program differ from other programs?
Our Galloway Pace Group Leaders (PGLs), all experienced runners, genuinely care about helping both new and experienced runners succeed in achieving their goals by: running every training run with their Pace Groups; providing tips on proper running form, running gear and food and beverages to eat and drink before, during and after long runs; offering guidance on selecting training and goal races; and ensuring that no runner is left behind during group runs.
Additionally, the Galloway Training Program takes us out of Central Park and offers training runs in all 5 boroughs, covering many portions of the NYC Marathon route throughout the season. We provide aid stations for long runs of 14+ miles, informational clinics about topics of interest to runners, discount programs at local running stores, and group support and participation in many local races and popular out-of-town races. An informal breakfast with members of your Pace Group and other Galloway runners follows many group runs, and fun social events are planned throughout the year.
While most members are training for a marathon or half-marathon (especially the NYC Marathon, Philadelphia Marathon, Chicago Marathon, Marine Corps Marathon and Disney Marathon), many also run no races longer and 5Ks or 10Ks. Club members train with us and make Galloway NYC their running club of choice because we are the only non-charity NYC running club to follow the unique Galloway run-walk-run method.
How does the Galloway run-walk-run method work?
The Galloway run-walk-run method builds recovery into your runs. You will be able to continue a training regimen for a whole season leading up to your goal race without injury. The key is that race pace, training pace, and recovery are all regulated by the frequency of walk breaks, not by altering the actual speed of your running. The method is successful for all levels of runners and has worked with over 300,000 runners!
Can I give your group a test run first?
Of course! We would love for you to join us on a Saturday run to see how the group functions; anyone can try us out for one or two runs before deciding if they want to join. We have runners and pace groups at all levels, and you can see if the Galloway method works for you. Also, our Thursday evening informal group runs, at 6:00 pm from the NYRR Run Center at 320 West 57th Street. There are lockers available, as well as bathrooms and changing area. Runs will go until 7:00pm, in either Riverside Park or Central Park, utilizing the Galloway run-walk-run method. This is a great way to introduce new people to this unique approach, to see if they want to join the Galloway NYC Running Club. (Note that all pace groups may not be represented at this informal run.) BE SURE TO CHECK OUR FACEBOOK PAGE ON THURSDAYS FOR UPDATES ON THE RUN.
How much must I run during the week with Galloway?
Besides the Saturday group run, you will also run a minimum of 60 minutes per week, on your own, at whatever pace you desire. Most of our runners do two sessions of 30 minutes apiece, but you can customize this schedule to meet your individual needs and schedule.
Where do you meet?
We meet in locations convenient to public transportation in Manhattan and include training runs in the outer boroughs.
How early do you meet?
This depends on distance and expected temperature/humidity for the day. Low mileage runs start at 7:00 or 8:00 AM. Runs of 18+ miles will start by 6:00 AM, so we are finished and off the road before the heat of the day sets in.
How do I find out about the weekly run?
All registered team members will receive a detailed e-mail each Wednesday providing information on the upcoming group run. If you haven't received it by Thursday, please contact firstname.lastname@example.org. Details on upcoming runs will be posted on the members-only password-protected portion of this website. Additionally, many Group Leaders send emails to runners in their Pace Groups with updates specific to their Pace Groups.
How do I know what pace group to run with?
Galloway long training runs are always done at 2 minutes per mile slower than your predicted race pace. The predicted race pace is calculated by your speed in the “Magic Mile.” When you run a magic mile, you run as fast as you can (without puking!) for one mile on a level surface, preferably a track. The training schedule will include 3 of these runs. Your placement in an appropriate pace group will be determined by your magic mile results.
During the second week of our season you will run a magic mile, and based on those results you will be placed in a pace group that is right for you. In order to move to a faster pace group, you will need to run a magic mile appropriate for that group. You can always run in a slower pace group, with the understanding that you may not push the pace of that group.
What does the group do in inclement weather?
Just as a marathon or a half marathon is not canceled in the event of rain, we run in the rain! In the event of a forecasted hurricane or tropical storm, however, you will receive an email by Friday afternoon detailing any changes in plans. You can also email email@example.com to confirm our plans. During a run, if lightning is visible, it is time to get off the road and find a safe place to wait it out. The National Weather Service advises that: "If you see lightning and it takes 10 seconds before you hear the thunder, then the lightening is 2 miles away from you (10 divided by 5 = 2 miles). Get to a safe location if the time between the lightening flash and the rumble of thunder is 30 seconds or less."
What should I eat before a run?
It’s best to eat a light meal before running and some popular choices are oatmeal, eggs, toast with peanut butter, or an energy bar or protein shake. It’s ideal to have a protein/carb mix. Use the training runs to experiment with breakfast foods that won’t upset your stomach during long runs.
What about eating and drinking while I run?
Once the runs go above 5 miles, you need to carry water with you. On runs of 13+ miles, we will provide aid stops, but you need to carry your own water bottle. Once we are running in the 8-10 mile range, you should carry some kind of food as well. This can be energy bars, gels and/or trail mix. You should aim to take in approximately 100 calories each hour you’re on the road.
What do I need to buy?
Running is one of the least expensive sports when it comes to purchasing necessary equipment and gear. All of the items listed below can be purchased both online and at a variety of stores, but we strongly suggest purchasing shoes at a specialty running store.
- Good running shoes, custom-fitted at a local runner store for your foot and stride.
- Running socks (not cotton) and/or compression socks.
- Watch with an interval timer (Timex Ironman, Nike, Garmin) or a Gymboss/Galloway run/walk timer available on his website: www.jeffgalloway.com (click on the ‘merchandise’ link).
- Technical shirt (t-shirt or tank top), shorts and socks that wick sweat: These fabrics are commonly called cool-max, dry-lete or dri-fit. While ‘fashion’ is not an issue for runners in the Galloway Training Program, wearing the “correct” gear and shoes make all the difference between enjoying a good run and suffering from chafing and/or blisters. Do not wear any cotton, as cotton absorbs sweat and quickly becomes very uncomfortable.
- Water bottle and water bottle holder
- Hat or visor
- Food to eat on-the-run: use the training runs to experiment with energy bars, gels and/or trail mix that won’t upset your stomach during long runs.
What is the cost to join? / How long is the running season?
The fee to join is $159 and includes a training program consisting of Saturday runs starting early May through early November (the NYC Marathon). "Late Start" members' fee is $129; they begin in mid-June and catch up to the group's mileage by August. Alumni and active members of other local running groups pay only $99 per year.