Like many, I once believed that “real” running meant continuous pounding of the pavement, mile after relentless mile. The idea of incorporating walk breaks felt like a sign of weakness, an admission of defeat. But after a post-marathon hiatus, I decided to ditch the ego and embrace a different approach: Jeffing. Developed by Olympian Jeff Galloway, Jeffing, or the run-walk method, involves alternating structured intervals of running and walking from the very beginning of a workout. What started as a way to ease back into running has become a staple in my routine, and here’s why.
What Exactly is Jeffing?
Jeffing is a running technique that mixes running and walking in a single workout. Also known as the run-walk-run method, it’s a form of interval training where you alternate between activities of differing intensities for varying amounts of time. Unlike simply slowing to a walk when fatigue hits, Jeffing employs planned walk breaks from the start, regardless of how fresh you feel.
Jeff Galloway developed the method in 1974. He found it was an ideal way to increase fitness while minimizing injury risk. Galloway discovered that by alternating running and walking from the start, runners stay stronger, recover faster, and finish feeling good.
Why Choose Jeffing? The Benefits are Real
Initially, I was skeptical. How could walking possibly improve my running? But the benefits of Jeffing are numerous and well-documented:
- Reduced impact and injury prevention: Running is a high-impact sport that puts a good deal of stress on your body. Jeffing decreases the overall impact put on your body during a run. By inserting walking breaks into your runs, you distribute the workload to different muscle groups by changing the mechanics of the gait cycle. The frequent walk breaks keep erasing the stress buildup in the weak links.
- Improved endurance: Jeffing allows beginners to run farther, which exponentially increases the fitness benefits of the workout. Taking strategic walking breaks can help improve your running, no matter your level. Walk breaks allow working muscles to remove the metabolic waste that is a byproduct of exercise.
- Faster recovery: Movement is the way your body recovers from a workout. Walk breaks in a training run or race help to speed up your post-run recovery because there is less muscular damage to repair.
- Enhanced speed and performance: It seems to defy logic that incorporating walking breaks into your race can improve your overall time, but it’s true. Veteran marathoners find that the difference between achieving a time goal often comes down to Jeffing. Walk breaks give you control over the way you feel during and after, erasing fatigue. By giving your body a chance to recover mid-workout, you're ultimately able to run faster than you would if you didn't give yourself any walk breaks.
- Better pacing: Structured walk breaks enable you to maintain a consistent pace throughout a race and finish feeling stronger than you would with non-stop running. The Jeffing approach helps avoid burnout and fatigue, increasing the run’s length.
- Increased enjoyment: By incorporating walk breaks into your runs, you are not just giving your body a break and a chance to recuperate––you are also providing your brain with the opportunity to enjoy the endorphins produced when you run. Jeffing helps bestow running joy to non-stop runners who had given up.
Getting Started with Jeffing: Finding Your Rhythm
The beauty of Jeffing lies in its adaptability. There’s no one-size-fits-all approach; it’s about finding the run/walk ratio that works best for you. Here’s how to get started:
Determine Your “Magic Mile” Time: The best place to start is by using what Galloway calls the “Magic Mile,” which is a workout designed to help you determine your goal race paces and also your work-to-rest ratio for your run/walk intervals.
- Warm up with a slow, one-mile run.
- Perform a few accelerations or strides.
- Run a mile at a hard effort as evenly paced as possible (you should finish feeling that you could not have maintained the same pace for another 100 yards).
- Walk for five minutes to recover.
- Take your mile time and use it to predict your race pace and corresponding run walk strategy and ratio.
Experiment with different run/walk ratios: Beginners might want to start by running for 30 seconds, then walking for 30 seconds. As you get more comfortable, increase the amount of time you spend at a faster pace. A brilliant way to progress is to gradually decrease the time spent walking, slowly improving endurance in a manageable way. Common ratios include:
- 30/30 — run for 30 seconds, brisk walk for 30 seconds and repeat.
- 60/30 — run for 60 seconds, brisk walk for 30 seconds and repeat.
Listen to your body: Pay attention to how you feel during and after your runs. Adjust your run/walk ratio as needed. If you're struggling to make it through your running intervals, slow them down and work on building up enough stamina to get through the workout.
Be consistent: Aim for at least two to three Jeffing sessions per week to see improvements in your fitness and endurance.
Warm-up and cool-down: Begin each workout with a 5-10 minute walk to prepare your muscles. End with a cool-down walk to gradually lower your heart rate.
Maintain a brisk walking pace: Don’t slow down too much on your walking sections. You want the recovery to be active enough that your heart rate doesn't drop to your resting rate to ensure you're improving your fitness. The British Heart Foundation advises your heart rate during exercise should be between 50–70% of your maximum heart rate.
Sample Jeffing Training Plan
Here’s a sample 10-week plan to gradually increase your running intervals (remember to adjust to your own fitness level):
- Week 1: 10 min walk warm up / 30 second run, 4 min walk x 5
- Week 2: 10 min walk warm up / 1 minute run, 4 min walk x 5
- Week 3: 10 min walk warm up / 2 minute run, 3 min walk x 5
- Week 4: 10 min walk warm up / 3 minute run, 2 min walk x 5
- Week 5: 10 min walk warm up / 5 minute run, 2 min walk x 5
- Week 6: 10 min walk warm up / 7 minute run, 2 min walk x 3
- Week 7: 7 min walk warm up / 10 minute run, 2 min walk x 2
- Week 8: 7 min walk warm up / 15 minute run, 2 min walk x 2
- Week 9: 5 min walk warm up / 10 minute run, 1 min walk x 3
- Week 10: 5 min walk warm up / 30 minute run
Jeffing for Everyone: From Beginners to Marathoners
One of the biggest misconceptions about Jeffing is that it’s only for beginners. While it’s an excellent way to start running without overdoing it, experienced runners can also benefit significantly.
- Beginners: Jeffing allows you to gradually build endurance and avoid injuries. It’s a great way to ease into running and make it a sustainable habit.
- Experienced Runners: Jeffing can help you improve your race times, recover faster from hard workouts, and prevent burnout. It can also be a valuable tool for marathon training.
- Returning Runners: Jeffing is a great option for people returning from injury or illness, or anyone keen to stay injury-free while training.
Busting Jeffing Myths
- Myth: Walking is a sign of weakness. Walking is actually often the most efficient way to get up a hill, so could improve your overall time.
- Myth: Jeffing is only for people who can’t run continuously. Even elite and Olympic athletes use run-walk techniques.
- Myth: You’re not a “real” runner if you walk. Jeffing balances effort and recovery to make endurance running more accessible to a wider range of people and abilities.
My Jeffing Transformation
Jeffing has completely transformed my relationship with running. It’s no longer a daunting task but an enjoyable and sustainable part of my life. I’m running faster, recovering quicker, and feeling stronger than ever before.
So, if you’re looking for a way to get into running, return from a break, or simply spice up your routine, give Jeffing a try. Ditch the ego, embrace the walk, and discover the joy of running, redefined.
