Jeffing: An Effective Run-Walk Strategy for Marathon Training

Understanding Jeffing and Its Role in Marathon Preparation

Many runners, whether beginners or seasoned athletes, might be unfamiliar with the term "Jeffing." This technique, which involves alternating between running and walking, has gained popularity as an effective training method for long-distance races.

The current running boom, reminiscent of the surge in the 1970s and 80s, is evident in community events like parkruns, increased participation in races, and a thriving market for running gear. Despite these trends, some individuals find the concept of continuous running daunting. They often believe that unless they can run uninterrupted for a certain duration or distance, they are not "true" runners, especially when comparing themselves to others.

Jeffing addresses these concerns by enabling people to progress at their own pace. This approach balances exertion with recovery, making endurance training more accessible for diverse abilities and fitness levels.

The Origins of Jeffing

Developed in the 1970s by American Olympian and coach Jeff Galloway, Jeffing is a strategic blend of walking and running, sometimes incorporating jogging. Galloway advocates it as a groundbreaking method that reduces fatigue, minimizes injury risk, and enhances the overall enjoyment of running.

He explains that alternating between running and walking allows runners to cover greater distances, recover faster, and feel stronger during and after their workouts. This concept shares similarities with the Swedish "fartlek" method, which mixes bursts of speed with slower running or walking to improve cardiovascular fitness and speed endurance.

Research indicates that fartlek training can significantly enhance cardiovascular health and speed resilience within 12 weeks, with Jeffing operating at lower intensities and providing more complete recovery through walking breaks.

Benefits of Jeffing

One of the primary advantages of the Jeffing technique is increased distance coverage. Since energy stores aren’t drained all at once, many runners find they can go further than with continuous running. Studies suggest that these extended efforts could offer greater health benefits than shorter, more intense sessions.

Additionally, Jeffing lowers injury risk by reducing stress on joints and muscles, making it a favorable choice for individuals returning from injury, or those aiming to prevent injuries altogether.

Recovery is also faster, as the reduced strain means runners often feel less fatigued afterward, maintaining consistency in training without burnout.

Originally developed for novice runners, Galloway’s method has been successful in helping participants complete 5K or 10K races after just ten weeks of structured walk-run sessions. It remains popular among runners of all levels, including marathoners, who often incorporate Jeffing into their training routines.

A key practical tip is to focus on body cues—if breathing becomes labored, increasing walk breaks can be beneficial. For those seeking a more structured approach, timing segments such as 30 seconds of running followed by 30 seconds of walking can be effective. Over time, runners can adjust these intervals to match their progress and comfort.

Is Jeffing Suitable for Everyone?

While Jeffing is widely appreciated, it may not appeal to all runners. Some might feel that breaking their rhythm with walk breaks disrupts their flow or diminishes the sense of running. However, from a health and participation perspective, encouraging more people to engage in running is a positive development.

Many marathon athletes utilize Jeffing to prepare for races, either in a structured manner or instinctively taking walk breaks when needed. Whether increasing running duration or incorporating short walking bursts, Jeffing offers a flexible approach that prioritizes individual comfort and safety.

If you’re looking to improve endurance, reduce injury risk, or simply enjoy running at your own rhythm, Jeffing might be the ideal method to help you achieve your goals.

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Source: MedicalXpress