'Jeffing' is a training technique that will make your running easier – here's how to do it
Perhaps you're deep in the midst of marathon training, or you're a beginner who wants to get better at running but are overwhelmed by anything longer than a 5k. Either way, it's time to give Jeffing, the run-walk coaching technique, a go.
Developed by '70s Olympian Jeff Galloway, who has run more than 230 marathons and has a 10k PB of about 28 mins, Jeffing is a highly effective and adaptable training method that promotes smarter training, faster recovery, and a more enjoyable running experience simply by incorporating a mix of running and walking in a single workout.
Whether you’re a beginner looking to ease into training or an experienced runner seeking a sustainable strategy, Jeffing provides a structured approach. Top experts break down what Jeffing is, explain Jeffing's benefits, and provide Jeffing workouts for beginners and seasoned runners alike.
Meet the experts: Dean Zweck is product development manager and a former PT at Total Fitness. Will Broome is director and co-founder at Gym Equipment. Mark Harris is a PT and fitness expert at Mirafit. Andy Carr is master trainer and head of fitness for Snap Fitness UK.
What is Jeffing?
'Jeffing is an effective run-walk training method that makes running more accessible and sustainable for all fitness levels,' says Zweck. It involves alternating between periods of running and walking.
It's a versatile training technique that can be tailored to the needs of each runner, allowing you to adjust the frequency, duration, and pace of the run-walk intervals to suit your individual goals, continues Will Broome, director at Gym Equipment. 'For most runners, the end game is to gradually reduce the walking intervals until you've reached your target run time and distance.'
Also known as the 'run-walk-run' technique, it was developed by Jeff Galloway, an American Olympian who took part in the 10,000m race in 1972, notes Mark Harris, PT and fitness expert at Mirafit. 'Typically, people will start Jeffing by running for a couple of minutes before switching to walking, While the exercise can be completed by anyone, it’s popular among ultra runners due to its ability to enhance endurance,' he notes.
If you’ve tried the Couch to 5K programme, the concept of Jeffing will feel pretty familiar, continues Broome. It uses timed intervals of walking and running to help you gradually build up to running a 5k without stopping.
Why is it called Jeffing?
The name ‘Jeffing’ originates from Galloway himself, reflecting his influence in introducing this structured run-walk method, says Zweck. By incorporating planned walking breaks, Jeffing allows individuals to cover longer distances with less strain, making it an excellent option for beginners, returning runners, or anyone looking to improve their running efficiency. Unlike simply walking when tired, this method helps manage effort levels strategically, allowing runners to maintain a steady rhythm while building stamina.
Benefits of Jeffing to improve running
1. Injury prevention
One of the biggest advantages of Jeffing is injury prevention, advises Zweck. Running continuously places high stress on the joints and muscles, which can lead to common overuse injuries such as shin splints or knee pain. By alternating running with walking, the impact is significantly reduced, making training more sustainable and allowing for consistent progress.
2. Improved performance
Advocates of the method swear by its ability to increase performance, notes Broome. 'The theory here is simple: if you have regular rest breaks, you'll be able to push yourself a bit harder when you're actively running. This allows you to reach your personal best, but with less physical strain.'
Research backs this up, he says. A study published in the Journal of Science and Medicine in Sport found that incorporating walking intervals into your racing strategy can lead to comparable finish times as running the entire race. The study followed 42 marathon runners: one group used intermittent walking, while the other ran continuously. On race day, the run-walk group performed just as well as the continuous runners, but with less fatigue and soreness in the days afterwards.
3. Improved endurance
Jeffing is highly effective for improving endurance, as walk breaks help runners maintain energy levels over longer distances without early fatigue, says Zweck.
4. Better pacing
Similar to the point above, Jeffing allows you to learn about pacing, continues Zweck. Many runners find that structured walk breaks enable them to maintain a consistent pace throughout a race and finish feeling stronger than they would with non-stop running. 'The Jeffing approach helps avoid burnout and fatigue, increasing the run's length,' Harris agrees.
5. Distance management
Mentally, Jeffing removes the intimidation factor often associated with long-distance running. Instead of focusing on covering an entire distance in one go, breaking it into smaller, manageable intervals makes the process more approachable, advises Zweck.
'This shift in mindset can boost confidence, making running more enjoyable and less overwhelming. For those new to running, Jeffing serves as an excellent starting point, helping to build endurance gradually without excessive strain.'
6. Calorie burn
Jeffing is a great way to introduce more cardio into daily routines, explains Harris. 'The combination of running and walking is a great way to burn calories and manage weight gain, perfect for protecting against obesity and heart disease.'
How to start Jeffing
To start Jeffing, the key is to establish a run-walk ratio suited to your fitness level, notes Zweck. Find a balance that allows for steady progress without unnecessary fatigue.
Workout 1 – 15 secs run, 45 secs walk
Andy Carr, head of fitness at Snap Fitness, suggests this beginner workout:
Warm up: 5-minute brisk walk
Workout: run 15 secs, walk 45 sec. Repeat for 20-30 mins.
Cool down: 5-minute walk and stretches
Workout 2 – 1:3 run:walk ratio
Start with a 1:3 ratio for your walking and running intervals, says Adam Clark, fitness expert from rugbystuff.com. For example, run for 30 seconds and then walk for 90 seconds. Repeat this between 10 - 15 times over the course of a training session.
Workout 3 – use distance
You can use distance to calculate intervals instead of time, continues Clark. For example, run for 400m and then walk for 100m.
The faster you want to run, the shorter your walking intervals should be, advises Clark. However, you should not skip the walking intervals completely, as this can make you more fatigued.
Technique tips
Car also gives the following running technique tips:
1. Keep your back straight, shoulders relaxed, and arms at a 90-degree angle.
2. Aim for quick, efficient steps rather than long strides. This reduces impact on joints and helps maintain a steady pace.
3. Breathe deeply and rhythmically (in through your nose, out through your mouth) to maintain oxygen flow and keep you running for longer.
Jeffing workouts
Zweck recommends incorporating Jeffing into a routine three to four times per week to see consistent improvements. As endurance builds, running intervals can be increased gradually while maintaining walk breaks to manage effort and recovery.
Carr suggests the following progression workouts:
Workout 1
Warm up: 5-minute brisk walk
Workout: run 30 sec / walk 30 sec (repeat for 25-35 mins)
Cool down: 5-minute walk and stretches
Workout 2
Warm up: 5-minute brisk walk
Workout: run 1 min / walk 30 sec (repeat for 30 - 40 mins)
Cool down: 5-minute walk and stretches
Clark also suggests the following options:
Workout 3
'As you progress, you can change the ratios of your workout, progressing to 1:2 and then to 1:1.'
Workout 4
'After this, the next step is a 2:1 workout, where your running intervals are twice as long as your walking intervals. This can be gradually increased until you can run for longer periods before eventually being able to run without stopping.'
Jeffing for other workouts
Though Jeffing was originally designed for runners, the basic principle can be applied to all sorts of other workouts, notes Broome. 'It's similar to HIIT or circuit training: do your reps, rest for a short interval, and repeat.
'This interval approach works just as well for cycling, spinning on a stationary bike, or using a StairMaster. The possibilities are endless, and you’ll reap the same benefits of improved performance and quicker recovery no matter what activity you choose.'
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