I discovered the power of Jeffing out of necessity. Running at 74 doesn’t come easily when the mind is willing but the body is not. I tried adapting the Japanese interval walking technique of walking easily for 3:00 and then fast walking for 3:00 but it didn’t adapt to running training very well for me. Then I started basically running and walking as necessary and I enjoy my runs so much more and am now getting my mileage up. I learned about Jeffing in this article in Tom’s Guide, “I swapped running for ‘Jeffing’ for a week — and now I’m hooked” and realized that I had already been using it!
Discover the Power of Jeffing: Run Stronger, Longer, and Injury-Free!
Ever feel like traditional running leaves you exhausted, sidelined by aches, or just a little… joyless? What if there was a way to enjoy your runs more, go further, and even improve your times, all while feeling better afterward? Enter Jeffing, the revolutionary run-walk method that’s transforming how people approach their mileage.
What in the World is Jeffing?
Coined after its pioneer, US Olympian Jeff Galloway, “Jeffing” (or Galloway’s “Run Walk Run” method) is a simple yet incredibly effective technique: you alternate periods of running with planned walking breaks, right from the start of your workout.
This isn’t about walking when you’re tired; it’s a strategic integration of walking into your entire run. The beauty of Jeffing lies in its flexibility – intervals can range from 10-60 seconds of running followed by 30 seconds of walking, or even longer ratios like 3 minutes running to 1 minute walking. The key is to find what works for you and stick to it consistently.
Why Jeffing? The Unexpected Benefits
While some “hardcore” runners might scoff at the idea of walking during a run, the evidence and testimonials speak for themselves. Jeffing offers a wealth of benefits for runners of all levels:
- Injury Prevention: This is a huge one! Constant, high-impact running can take a toll on joints and muscles. By incorporating walk breaks, you significantly reduce the cumulative impact, lowering your risk of common running injuries like shin splints and knee pain.
- Improved Endurance: It might sound counter-intuitive, but walking breaks allow you to cover more ground without hitting the wall. By breaking up the effort, you conserve energy and delay fatigue, enabling you to run for longer periods and distances.
- Faster Finish Times (Yes, Really!): Many runners, including those training for marathons and half marathons, have reported faster race times using Jeffing. How? Because by staying fresher throughout the race, you can maintain a more consistent pace in your running intervals and avoid slowing down dramatically at the end.
- Reduced Fatigue & Quicker Recovery: When you finish a Jeffing workout, you’ll often feel less drained than after a continuous run of the same distance. This means you recover faster, can train more consistently, and enjoy your post-run activities without feeling completely wiped out.
- Mental Boost: Breaking a long run into manageable run-walk segments can make daunting distances feel achievable. Knowing a walk break is coming can provide a mental lift and help you push through the running intervals.
- Accessibility for All: Whether you’re a complete beginner looking to get off the couch, a seasoned runner returning from injury, or an ultra-marathoner aiming for extreme distances, Jeffing can be adapted to your fitness level and goals.
How to Get Started with Jeffing
- Find Your Ratio: This is the most crucial step. Beginners might start with 30 seconds of running and 30 seconds of walking (30:30). More experienced runners might try 90 seconds run, 30 seconds walk, or even 4 minutes run, 1 minute walk. Experiment to find what feels right for your current fitness level and target pace.
- Start Early: The philosophy of Jeffing is to take your walk breaks before you feel tired. Don’t wait until you’re huffing and puffing. This proactive approach is key to preventing fatigue and maximizing the benefits.
- Consistency is Key: Stick to your chosen run-walk intervals throughout your entire workout. Don’t be tempted to skip walk breaks, especially early on, as this can lead to earlier fatigue.
- Use a Timer: A running watch with a custom workout function is ideal, as it can buzz to tell you when to switch. Otherwise, a simple stopwatch on your phone will do the trick. This allows you to focus on your run rather than constantly checking the time.
- Listen to Your Body: Jeffing is all about sustainable running. If your chosen ratio feels too challenging, adjust it! The goal is to feel good and strong throughout your run.
Is Jeffing for You?
If you’re looking to:
- Enjoy your runs more
- Reduce your risk of injury
- Increase your running endurance
- Potentially improve your race times
- Make running feel less daunting
Then Jeffing is definitely worth a try! It’s not “cheating” – it’s a smart, sustainable way to embrace the joy of running for the long haul. So, lace up your shoes, set your timer, and give Jeffing a go. You might just discover your new favorite way to hit the pavement!
