Ep 223 Running Into 2026 with Jeff Galloway

The marathon taper is a test of patience. Training volume drops, nerves rise, and every small ache feels louder than it should. That’s where a clear plan and community support make all the difference. In our latest conversation with Olympian and coach Jeff Galloway, we unpack how to navigate the last week before Walt Disney World Marathon Weekend,

The episode begins with an introduction from Andrew from Atlanta. He shares a Christmas message. Alan follows up with a marathon weekend wish for all of us. If you’d like to introduce an upcoming episode, please reach out to us on our social media. You can also email us, or leave us a message on our hot-line (727-266-2344).

Jeff Galloway

Jeff’s story of a fractured kneecap and a near race trip still lands with hope. Healing is possible, but only if you allow your body the time, tools, and calm it needs. Listeners hear exactly how to decide when to return and what to do while waiting.

Runners often fear losing fitness during downtime. Jeff offers evidence and shares his experience. Walking long sessions preserves endurance with far less risk. Aqua jogging can maintain or even improve cardio without the impact. He describes how short walk intervals reduce stress on joints, tendons, and muscles, especially when injury warning signs appear. For those on the edge, he recommends walking purposefully for two weeks. Walk for the same total time you would have spent running. Add pool running with a flotation belt in deep water, mirror your planned workouts, and keep cadence and effort steady. He’s seen athletes return from six to eight weeks of pool-only training and set personal records. The point is not to be heroic; it’s to be consistent and clever.

Mental recovery matters just as much. Jeff names the voice that shouts it’s over as the monkey brain. He counters it with cognitive mantras. These mantras reengage the human brain. Simple phrases like I am healing, I follow the plan, and I listen to my doctor are not fluff. They lower anxiety, They help cortisol settle,They keep choices rational. The social side matters too. Stay plugged into a training group, a pace team, or a supportive online community. Success in running isn’t reserved for elites; it happens at six-minute miles and sixteen-minute miles. The shared goal transforms a solo sport into a team effort. This is especially true at Disney. There, kindness, costumes, and character stops can either lift your day. Alternatively, they can derail your plan if you’re not thoughtful.

Race-week details are where many first-timers stumble. Jeff suggests starting slower than feels natural. He advises lining up at the back of your corral. Use shorter run segments with longer walk breaks early to protect your legs. GI issues are common and preventable. Keep water and simple sugar steady. Think two to four ounces of water and 30 to 40 calories every two miles. He notes that de-fizzed cola is often gentle. It is also effective. The key is sticking to what you practiced and avoiding new, heavy foods the night before. On race morning, time your snack inside 30 minutes to avoid insulin spikes and energy dips. If you’re chasing photos, consider run-by selfies at character stops to save minutes without missing the magic.

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If you’re tapering, coming back from a setback, or toeing your first Marathon Weekend start line, listen to this conversation. It is your calm plan. It provides a clear strategy. Listen, share with a friend training for Disney, and tell us: what pace group are you choosing and why? Subscribe, leave a review, and join the Rise and Run family as we cheer you to the finish.

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