In this episode, I’m sharing why the run/walk method can be a powerful tool for runners in midlife and beyond. For years, many of us believed that being a “real runner” meant running the entire time without stopping—but that mindset can actually limit longevity in the sport.

After more than a decade of endurance training and running as a 46-year-old mom, I’ve learned that sustainable running often means slowing down, embracing easy miles, and sometimes adding walk breaks. The run/walk method—popularized by coach and Olympian Jeff Galloway—uses structured intervals of running and walking to reduce fatigue, prevent injuries, and make running feel more doable and enjoyable.

In this episode, I explain how the run/walk method works, why it’s especially helpful in midlife, and how you can use it whether you’re a beginner, returning from injury, training for a race, or simply wanting to run for life. I also share simple ways to get started, how to structure your intervals, and why taking walk breaks doesn’t make you any less of a runner.

If your goal is longevity, enjoyment, and staying active for years to come, this episode is a reminder that running doesn’t have to look a certain way. Every pace and every runner belongs.

What you’ll learn in this episode:

• What the run/walk method is and how it works

• Why it’s an effective strategy for midlife runners

• How walk breaks can reduce injury risk and improve endurance

• Ways to use run/walk during training runs and races

• Simple tips for getting started or returning to running

Remember: you’re still a runner if you take walk breaks. What matters most is that you keep showing up, lacing up your shoes, and finding joy in the journey.

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer

https://fundraisers.hakuapp.com/filluptospillout

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison

In this episode, I’m getting honest about something many runners experience but don’t always talk about: the slowdown that often happens in midlife. As life gets busier, injuries pop up, hormones shift, and stress piles on, running can start to feel harder—and for some runners, that’s when they consider quitting altogether.

After more than a decade of running through my 30s and now my 40s, my pace has gone from 9-minute miles to 12-minute miles (and sometimes slower). But along the way, I’ve learned that running was never really about the pace—it’s about the journey, the consistency, and the person you become through the miles.

In this episode, I share the biggest lessons running has taught me over the years, including why consistency matters more than perfection, why joy is found in the training rather than race day, and why longevity—not speed—is the real goal for midlife runners.

I also share practical tips to help you keep running strong in this season of life, including training smarter, prioritizing strength training, fueling your body well, and embracing whatever pace keeps you moving forward.

If your running has slowed down but your love for the sport hasn’t, this episode is for you!

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer research

https://fundraisers.hakuapp.com/filluptospillout

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison

Surprise!!! I’m officially running the New York City Marathon this fall — and not just as my 8th full marathon, but as a charity runner for the Brave Like Gabe Foundation. 💛

If you listened to last week’s episode, you heard me share that I was hoping to run NYC. I entered the lottery knowing there was about a 2% chance of getting selected. But then something unexpected happened — I received an email from Brave Like Gabe about their charity team applications… and I knew I had to apply.

Being selected is such an honor, and I’ve committed to raising $5,000 for rare cancer research before race day on November 1st.

Why Brave Like Gabe?

This cause is deeply personal. We’ve lost family members (including my Grandpa and my Father inlaw)and dear friends to rare cancers, and as a nurse practitioner, I’ve seen firsthand how devastating these diagnoses can be.

The foundation was started in honor of Brooks professional runner Gabrielle Grunewald, who continued to run while battling a rare cancer. She believed being brave meant not giving up on what makes you feel alive — and that message has stuck with me since I first supported the inaugural Silo Marathon in Waco, TX inspired by her story.

NYC will be my 8th full marathon and my first World Major — and I couldn’t be more excited to run for something bigger than myself.

How You Can Be Part of This Journey

If you’d like to:

• Donate toward my $5,000 fundraising goal

• Support rare cancer research

• Follow along with my training

Links & Resources:

⭐Donate to my fundraising page for the NYC Marathon, partnering with the Brave Like Gabe Foundation supporting rare cancer. Any amount is appreciated!

https://fundraisers.hakuapp.com/filluptospillout

⭐Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison