Challenge the notion that running has to be all grit and grind by embracing a method that lets you enjoy the journey without burning out.
If you’re a runner — or even someone who’s just dabbled in the occasional jog — you’ve probably heard the age-old advice to push through discomfort, keep going and never, ever stop.
But what if pausing is exactly what you need to run further, faster and happier?
Enter Jeffing, the running method that’s rewriting the rules and proving that slowing down might just be the fastest way to your goals.
What is Jeffing?
A structured run-walk method popularised by Olympian Jeff Galloway, Jeffing is designed to make running more accessible and enjoyable for all fitness levels.
Read more: How to start running as a beginner and what you’ll need
Penny Weston, fitness expert and wellness entrepreneur, explains it as: “An interval training exercise technique that involves alternation between walking and running at different intensities for varying amounts of time throughout the workout.”
Think of it as a game-changer for anyone intimidated by the idea of running long distances or looking to improve their endurance with less fatigue.
TJ Trafford, fitness expert and structural fascia therapist, adds: “The structured intervals allow for improved endurance, reduced fatigue and lower risk of injury. The approach is particularly appealing because it makes running more accessible to beginners and sustainable for long distances.”
The benefits of Jeffing
Jeffing isn’t just a feel-good philosophy; it’s backed by science and countless success stories. Here’s why it works:
- Reduced fatigue: Walking intervals allow your muscles and cardiovascular system to recover, meaning you can maintain a steady pace for longer.
- Injury prevention: Running nonstop can put immense strain on your joints and muscles. Jeffing gives your body a break, lowering your risk of overuse injuries.
- Improved performance: Counterintuitive as it may seem, Jeffing can make you faster overall. By conserving energy during walk breaks, you’ll have more left in the tank to power through the later stages of a race.
- Mental boost: Knowing a walk break is just around the corner can make daunting distances feel far more manageable.
TJ highlights its impact on brain health, explaining: “Jeffing can literally change the structure of your brain, increasing the number of neurons and connections between them. A fit brain is a neuroplastic brain, better equipped to handle life’s demands.”
Should I try Jeffing?
Absolutely — whether you’re training for a half marathon or just looking to get active.
Penny says: “It has a better recovery rate and less injury risk than running alone, which can aid in training for long distances like a marathon.”
Read more: ‘I tested 6 different running gels — this is the one I’m going to use on my half marathon’
TJ agrees, noting its suitability for:
- Beginners and intermediates building endurance.
- Injured runners easing back into training.
- Older runners looking to protect aging tissues.
However, for elite runners focusing on speed, the walk intervals might disrupt their pace.
How to get started with Jeffing
Ready to give it a go? Here’s how:
Pick your ratio: Penny recommends starting small, saying: “Try one to two minutes of running paired with 10 to 20 minutes of walking if you’re new, or use a one-to-one ratio for more balance.”
TJ suggests a popular four-to-one ratio for beginners or a five-to-30 ratio for seasoned runners.
Use a timer: Apps and running watches can help keep you on track with intervals.
For Apple Watch users, the Run Interval app allows you to customise your exercise and pre-set how long you want to be running and walking. It then gives you both audio and visual cues, so you’re not constantly staring at your watch or phone.
The Google Play store has a similar app called Interval Timer.
Read more: Jenni Falconer shares tips for running in the winter: “Don’t see the season as an obstacle”
Focus on form: While running, stay upright, engage your core, and land softly. And while walking keep a brisk pace and active stride.
Build gradually: Increase running intervals over time to let your body adapt.
Beginners should begin with short intervals (less than 30 seconds), fewer repetitions and more rest.
As you feel fitter and more confident, slowly increase your running duration (for example, crank it up by 20 seconds, then by 30 more seconds) and decrease your walking time.
Listen to your body: Pain or discomfort? Adjust intervals or take extra rest days. Consistency is key.
Giving your body time to rest and recuperate helps you avoid injury, and flushes out lactic acid (which is responsible for muscle soreness).
