Improve Your Workouts with Jeffing: A Winning Mix of Running and Walking

Do you want to take your workouts to the next level? Boost your endurance and manage fatigue more efficiently? You may want to consider adopting ‘jeffing,’ a unique training technique combining running and walking. Not only does it help in building endurance, but it also reduces the risk of muscle pain, making running less intimidating for beginners and a refreshing addition to the training routine of seasoned runners.

What is Jeffing?

“Jeffing” is a training method that alternates between running and walking. Conceived by American athlete Jeff Galloway in the 1970s, it provides an effective workout for both beginner and experienced runners. “Jeffing” typically starts with one to two minutes of running, followed by slightly longer walking intervals. This combination initially lasts about 20 minutes, but over time, as your stamina improves, you can lengthen the running intervals and shorten the walking time.

Jeffing vs. Fartlek

Similar to the Swedish training method ‘fartlek’ (meaning ‘speed play’), Jeffing involves varying workout intensity by mixing running and walking. However, while fartlek emphasizes speed, ‘jeffing’ focuses more on endurance. This makes it especially beneficial for those new to running, according to running coach Arj Thiruchelvam. “It lets you step outside your comfort zone of walking and experience bursts of higher intensity work to stimulate progress,” Thiruchelvam said in an interview with Stylist UK.

Psychological Benefits of Jeffing

But ‘jeffing’ isn’t just physically beneficial. It can also provide significant psychological reassurances, particularly for those new to running. Knowing you can break up your run can provide a valuable sense of confidence in completing your workout, Thiruchelvam explains. Moreover, this method effectively manages fatigue, allowing you to cover longer distances without exhaustion.

Safer Progression with Jeffing

Health-wise, ‘jeffing’ can reduce your risk of injury, especially for newcomers to the sport. “Running exerts one of the highest impact forces you can put your joints through,” sports medicine physician Dr. Ashley V. Austin told Self magazine. “The run-walk method allows for a slower, safer progression, minimizing pain and overuse injuries from ramping up too quickly.”

Evidence of Jeffing’s Effectiveness

Perhaps the most compelling argument for ‘jeffing’ comes from a 2016 study. Published in the Journal of Science and Medicine in Sport, the research found ‘jeffing’ enabled participants to complete a marathon almost as swiftly as continuous running, and with less muscle discomfort and fatigue. “A combined run/walk strategy does not reduce the cardiovascular load, but it allows non-elite runners to achieve similar finish times with less discomfort,” the study authors revealed.

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