{"id":49345,"date":"2021-01-20T15:56:31","date_gmt":"2021-01-20T20:56:31","guid":{"rendered":"https:\/\/www.sogolytics.com\/blog\/?p=49345"},"modified":"2023-06-27T04:25:31","modified_gmt":"2023-06-27T08:25:31","slug":"run-walk-run-give-your-brain-a-break-to-deliver-better-results","status":"publish","type":"post","link":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/","title":{"rendered":"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results"},"content":{"rendered":"

An experienced runner who I look up to a lot recently posted on Instagram about a training program called the \u201cGalloway Method<\/a>\u201d\u2014a \u201cRun Walk Run\u201d system that encourages runners to alternate between planned run and walk intervals, that boasts reduced muscle strain and joint stress, faster recovery time, and more control over fatigue than simple non-stop running.<\/p>\n

<\/div>\n

But if you\u2019re running, you\u2019re getting there faster, right?<\/p>\n

<\/div>\n

\"a<\/p>\n

<\/div>\n

Run \/ walk \/ run<\/h2>\n

By walking at regular intervals instead of pushing their bodies up to and past their limits, the theory is that Galloway runners won\u2019t wear out as fast as nonstop runners, leading to a more refreshing and enjoyable running experience rather than dread and exhaustion.<\/p>\n

<\/div>\n

All of that sounded believable enough when I read up on the system, but then I came to a claim that gave me pause \u2013 that the Galloway Method can actually help runners to improve their run times even while slowing down from time to time for these active walk breaks\u2014according to the Galloway site, “an average of 7 minutes faster in a 13.1 mile race when non-stop runners shift to the correct Run Walk Run ratio — and more than 13 minutes faster in the marathon.”<\/p>\n

<\/div>\n

It seems counterintuitive, right? Obviously, someone who keeps up a running pace will be faster than someone who slows down to walk, even once; you\u2019d think that even a crawling jog would be quicker than a brisk walk.<\/p>\n

<\/div>\n

But according to the evidence gathered by Galloway and proponents of his system\u2014including my distance-running mentor\u2014walk breaks can lead to stronger, more productive running intervals. It turns out that running in spurts with built-in recovery time can be faster than just running nonstop.<\/p>\n

<\/div>\n

I remain somewhat skeptical, but I have to admit to noticing times in my own running routine where I \u201cwake up\u201d from being zoned out and realize that, though I am technically still \u201crunning,\u201d I am probably moving more slowly than if I was just walking. My body is exhausted, the lactic acid has built up to the point where my legs no longer want to respond to my brain. Obviously what I\u2019m doing at the moment\u2014pushing more and more through the same motions over and over\u2014isn\u2019t working. I feel stuck\u2014like I\u2019m slogging through a swamp\u2014so what\u2019s stopping me from trying something different? Pride? Stubbornness? Some strange idea I got growing up that walking doesn\u2019t \u201ccount\u201d?<\/p>\n

<\/div>\n

Give your brain a break<\/h2>\n

Here\u2019s the thing. I also have noticed this pattern of pounding away but ultimately getting nowhere when I\u2019m sitting at my desk trying to get writing work done. Even when I feel most exhausted and stuck\u2014on an idea, a sentence, a plot point\u2014I feel compelled to \u201ckeep at it,\u201d though often that means just sitting there frustrated while the same old words and images try to rearrange themselves impossibly into something new. In those times, I\u2019m not actually getting anything done, but I\u2019m still \u201cworking,\u201d right? I\u2019d rather be almost anywhere else at that moment, thinking about anything else for a while, but the work must get done, so I plug away.<\/p>\n

<\/div>\n

Well, it turns out, I would likely be much better, and do much better work in the long run, if I actually would get up and walk away, walk around, and let my brain think about something else for a while. In the same excitingly paradoxical way that the Galloway method ultimately helps runners to run faster, slowing down and stepping away from work\u2014what Meg Stelig calls taking \u201cstrategic breaks\u201d\u2014can help workers to work more productively and efficiently<\/a>.<\/p>\n

<\/div>\n

Such breaks, Stelig writes, can bring the obvious \u201cfun, relaxation, conversation, and entertainment,\u201d but they can also contribute to increased productivity and creativity and \u201chelp you keep your goals in the spotlight\u201d by sharpening focus and motivation.<\/p>\n

<\/div>\n

Again, it\u2019s counterintuitive. The best way to get more work done would seem to be to work more and to keep working, no matter what. Saying that breaks make you work harder seems like magical nonsense.<\/p>\n

<\/div>\n

\"a<\/p>\n

<\/div>\n

Mindset or magic?<\/h2>\n

But it\u2019s not magic. There is actually a psychological principle behind all of this, the delightfully-German-named \u201cEinstellung Effect.\u201d<\/p>\n

<\/div>\n

The Einstellung Effect, as Tara Thiagarajan defines it, is \u201ca mentally undesirable situation in which your familiar thoughts block or inhibit your ability to generate novel solutions and ideas.<\/a>\u201d<\/p>\n

<\/div>\n

One English translation for \u201cEinstellung\u201d is \u201cmindset;\u201d taking that in its most literal sense\u2014something like \u201cthought-petrification\u201d\u2014describes the phenomenon well: established thought patterns and habits can lead to stilted, mechanical thinking that interferes with or discourages innovation. If, through repetitive experience, education, expertise, or simple stubbornness, you\u2019re stuck thinking like you always have, you\u2019ll have a hard time coming up with anything new.<\/p>\n

<\/div>\n

We all have these stuck moments when working feels like bumping headfirst over and over into the same brick wall. We know, intellectually, perhaps, that if we took a step back, we might see a way to go over or under or around; in the moment, though, all we can think is \u201cthrough,\u201d and \u201cthrough\u201d is the most difficult way to go, in terms of both brick walls and work.<\/p>\n

<\/div>\n

Of course, we all also have times when we are in a rhythm or flow and everything is clicking\u2014we\u2019re parkouring like crazy, and those walls don\u2019t stand a chance at stopping us. In those times, by all means, we should continue in focus mode for as long as we need to.<\/p>\n

<\/div>\n

But especially when things are not flowing, are no longer working, it may help to take a step outside and away. That might be reading a magazine for a little while, listening to a podcast, pacing around the room, even perhaps taking a quick nap (an attractive\/dangerous option for the large current work-from-home crowd?).<\/p>\n

<\/div>\n

For me, it helps to change my environment, open up myself by opening up the space around me, and change my perspective\u2014unsetting\/resetting my mind?\u2014by changing my setting, literally resettling my body. In times when I feel most stuck, I find that peeling myself away from my screen and ignoring the bossy urge to \u201ckeep working no matter what,\u201d contributes to more productive thinking and work in the long term.<\/p>\n

<\/div>\n

Sparking creativity<\/h2>\n

Here\u2019s a recent personal example. As a part of an online class, I was revising a creative piece, a poem, with an excellent editor who pushed me and my ideas, gently but relentlessly, past their limits. Every time I thought I had it\u2014the best version of my work\u2014she would raise another question or idea that would zoom in to reveal more and more cracks and gaps. It was frustrating, for sure; I had a strong vision for the poem I set out to write, and it was difficult to move away from that. I spent a lot of time, especially early on, banging my head against my desk, butting up against the solid-enough language and ideas that I started out with, struggling to get past them to something more alive and evocative.<\/p>\n

<\/div>\n

Eventually, instead of sitting there, I just got up and went for a run. A guilty part of my brain still thought that walking or running felt like playing hooky\u2014I could have continued working, after all, and I might have cracked through using sheer willpower.<\/p>\n

<\/div>\n

But, it turns out, my workouts were never actually wasted time: my body was getting stronger, for sure, but even more, as the steps accumulated, my mind would hit on some spark of an image or idea, often when I wasn’t even actively thinking about writing. I could turn this new idea over and over as I ran, polished, and shape it until I landed in front of my computer again. After resettling myself and giving my mind freer-reign to think more broadly, away from focus mode, I was usually able to tackle my work with renewed energy and perspective when I returned.<\/p>\n

<\/div>\n

In the end, I found that, though my \u201cold thinking\u201d had produced a solid-enough poem, when I stepped outside my door, I was able to effectively step outside of my overly-set mind, and the new ideas really brought the poem to life.<\/p>\n

<\/div>\n

\"a<\/p>\n

<\/div>\n

Slowing down to get ahead<\/h2>\n

I know, I know. It all still seems counterintuitive, and it won\u2019t work for everyone in all situations. For sure, if work is flowing well for you, feel free to stay at that desk, pounding away fruitfully. But, when work is no longer working so well, next time you\u2019re feeling stuck and frustrated, try to step outside your mindset and give your thinking machine a little breath of fresh air\u2014literal or metaphorical, your choice. You may just find that slowing down now actually can help in the long run.<\/p>\n","protected":false},"excerpt":{"rendered":"

An experienced runner who I look up to a lot recently posted on Instagram about a training program called the \u201cGalloway Method\u201d\u2014a \u201cRun Walk Run\u201d system that encourages runners to alternate between planned run and walk intervals, that boasts reduced muscle strain and joint stress, faster recovery time, and more control over fatigue than simple non-stop running. But if you\u2019re running, you\u2019re getting there faster, right? Run \/ walk \/ run By walking at regular intervals instead of pushing their bodies up to and past their limits, the theory is that Galloway runners won\u2019t wear out as fast as nonstop runners, leading to a more refreshing and enjoyable running experience rather than dread and exhaustion. All of that sounded believable enough when I read up on the system, but then I came to a claim that gave me pause \u2013 that the Galloway Method can actually help runners to improve their run times even while slowing down from time to time for these active walk breaks\u2014according to the Galloway site, “an average of 7 minutes faster in a 13.1 mile race when non-stop runners shift to the correct Run Walk Run ratio — and more than 13 minutes faster in the marathon.” It seems counterintuitive, right? Obviously, someone who keeps up a running pace will be faster than someone who slows down to walk, even once; you\u2019d think that even a crawling jog would be quicker than a brisk walk. But according to the evidence gathered by Galloway and proponents […]<\/p>\n","protected":false},"author":34,"featured_media":49240,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,156,75],"tags":[573,577,417,210],"yoast_head":"\nRun \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog<\/title>\n<meta name=\"description\" content=\"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog\" \/>\n<meta property=\"og:description\" content=\"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/\" \/>\n<meta property=\"og:site_name\" content=\"Sogolytics Blog\" \/>\n<meta property=\"article:published_time\" content=\"2021-01-20T20:56:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-06-27T08:25:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.sogolytics.com\/blog\/wp-content\/uploads\/2020\/12\/emp-6.png\" \/>\n\t<meta property=\"og:image:width\" content=\"478\" \/>\n\t<meta property=\"og:image:height\" content=\"714\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Andrew Cartwright\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/\",\"url\":\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/\",\"name\":\"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.sogolytics.com\/blog\/#website\"},\"datePublished\":\"2021-01-20T20:56:31+00:00\",\"dateModified\":\"2023-06-27T08:25:31+00:00\",\"author\":{\"@id\":\"https:\/\/www.sogolytics.com\/blog\/#\/schema\/person\/0d0520109655e1bf7b02ebb096f37143\"},\"description\":\"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.sogolytics.com\/blog\/#website\",\"url\":\"https:\/\/www.sogolytics.com\/blog\/\",\"name\":\"Sogolytics Blog\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.sogolytics.com\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.sogolytics.com\/blog\/#\/schema\/person\/0d0520109655e1bf7b02ebb096f37143\",\"name\":\"Andrew Cartwright\",\"description\":\"A wise wordsmith and witty conjurer of portmanteaus, Andrew is a writer, an editor, an RPCV, and an inspiring collaborator. He loves prose poetry, travel, and long walks with his wife and their dog Molly.\",\"url\":\"https:\/\/www.sogolytics.com\/blog\/author\/acartwright\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog","description":"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/","og_locale":"en_US","og_type":"article","og_title":"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog","og_description":"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.","og_url":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/","og_site_name":"Sogolytics Blog","article_published_time":"2021-01-20T20:56:31+00:00","article_modified_time":"2023-06-27T08:25:31+00:00","og_image":[{"width":478,"height":714,"url":"https:\/\/www.sogolytics.com\/blog\/wp-content\/uploads\/2020\/12\/emp-6.png","type":"image\/png"}],"author":"Andrew Cartwright","schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/","url":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/","name":"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results - Sogolytics Blog","isPartOf":{"@id":"https:\/\/www.sogolytics.com\/blog\/#website"},"datePublished":"2021-01-20T20:56:31+00:00","dateModified":"2023-06-27T08:25:31+00:00","author":{"@id":"https:\/\/www.sogolytics.com\/blog\/#\/schema\/person\/0d0520109655e1bf7b02ebb096f37143"},"description":"Did you know that taking a break can help you be more productive? When you feel stuck, step back from your work to relax, reset, and refocus.","breadcrumb":{"@id":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.sogolytics.com\/blog\/run-walk-run-give-your-brain-a-break-to-deliver-better-results\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Run \/ Walk \/ Run: How Giving Your Brain a Break Delivers Better Results"}]},{"@type":"WebSite","@id":"https:\/\/www.sogolytics.com\/blog\/#website","url":"https:\/\/www.sogolytics.com\/blog\/","name":"Sogolytics Blog","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.sogolytics.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.sogolytics.com\/blog\/#\/schema\/person\/0d0520109655e1bf7b02ebb096f37143","name":"Andrew Cartwright","description":"A wise wordsmith and witty conjurer of portmanteaus, Andrew is a writer, an editor, an RPCV, and an inspiring collaborator. He loves prose poetry, travel, and long walks with his wife and their dog Molly.","url":"https:\/\/www.sogolytics.com\/blog\/author\/acartwright\/"}]}},"_links":{"self":[{"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/posts\/49345"}],"collection":[{"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/users\/34"}],"replies":[{"embeddable":true,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/comments?post=49345"}],"version-history":[{"count":6,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/posts\/49345\/revisions"}],"predecessor-version":[{"id":57907,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/posts\/49345\/revisions\/57907"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/media\/49240"}],"wp:attachment":[{"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/media?parent=49345"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/categories?post=49345"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.sogolytics.com\/blog\/wp-json\/wp\/v2\/tags?post=49345"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}