What is Jeffing – and what are the benefits?

What is Jeffing

What is Jeffing – Boost Your Running Performance.

As promised in my previous post on Beginner Running Tips we talked about Jeffing in passing – well let’s take a deeper dive right now. Lace up those running shoes and prepare to embark on a journey that can turbocharge your running experience! Have you heard of “Jeffing” in running? If not, you’re in for a treat. If you have, let’s dive deeper into this quirky yet effective technique that can add a dash of excitement to your running routine.

What is Jeffing? And why is it called Jeffing?

Imagine a running technique that’s part run, part walk, and all about personalization. That’s Jeffing in a nutshell! Jeffing gets its unique name from Jeff Galloway, an Olympic runner and running coach, who popularized this approach.

Why is it called Jeffing


You can read all about Jeff here.

Jeffing is essentially a run-walk strategy that lets you alternate between running and walking during a single training session or race. The key to finding the perfect run-walk ratio that suits your fitness level and goals. It’s a bit like having your cake and eating it too—getting the benefits of both running and walking in one go.

The Benefits of Jeffing: Why Should You Try It?

Now, you might be wondering, why should I Jeff when I can just stick to traditional running? Well, Jeffing comes with its own set of unique benefits that could make it the perfect fit for you:

  1. Injury Prevention: Jeffing allows your body to recover during walking intervals, reducing the risk of overuse injuries that can plague dedicated runners. Runners often experience injuries like shin splints, stress fractures, or tendonitis due to the repetitive stress of running. Jeffing helps mitigate these risks by incorporating walking breaks.
  2. Increased Endurance: By incorporating walking intervals, Jeffing helps you cover longer distances without exhausting yourself, building your endurance gradually. It’s an excellent strategy for those who aim to tackle longer distances, whether it’s a marathon, a half-marathon, or just extending your daily runs. Jeffing Benefits
  3. Mental Resilience: Jeffing can boost your mental strength as you break your run into manageable segments, making the overall experience more enjoyable. Many runners struggle with motivation, especially during long runs. Jeffing provides mental checkpoints and mini-goals during each run-walk cycle, making the entire session feel more achievable.
  4. Beginner-Friendly: If you’re new to running or returning after a hiatus, Jeffing provides a gentler entry point, letting you build up your running stamina at your own pace. Running can be intimidating for beginners, and pushing too hard too soon can lead to discouragement and injury. Jeffing offers a beginner-friendly approach that minimizes these risks.
  5. Customizable: Jeffing is highly adaptable. You can adjust the run-walk ratio to suit your fitness level, making it suitable for a wide range of runners. Whether you’re a seasoned marathoner or someone just starting to embrace running, Jeffing can be tailored to your specific needs.

How to Jeff: A Typical Running Session

Jeffing is all about finding your rhythm, and that starts with determining your ideal run-walk ratio. Here’s a step-by-step guide to a typical Jeffing session:

  1. Warm-Up: Begin with a 5-10 minute warm-up walk or light jog to prepare your muscles and joints. Warming up is crucial as it helps prevent injuries and ensures that your body is ready for the physical demands of the session.
  2. Set Your Ratio: Decide on your run-walk ratio. This can vary depending on your fitness level and goals. For beginners, a common starting point is 30 seconds of running followed by 30 seconds of walking. As you progress, you can adjust this ratio to challenge yourself further.
  3. Start Running: Begin your running interval. Focus on maintaining good form, a comfortable pace, and controlled breathing. Proper form is essential to maximize efficiency and minimize the risk of injury.
  4. Switch to Walking: When your running interval ends, transition into a brisk walk. Use this time to catch your breath and relax your muscles. Walking allows you to recover while still making forward progress.
  5. Repeat: Continue alternating between running and walking intervals for the duration of your workout. As you become more experienced, you may choose to adjust your run-walk ratio. Some runners eventually aim for longer running intervals, while others prefer shorter, more frequent switches.
  6. Cool Down: Finish your session with a 5-10 minute cool-down walk to gradually lower your heart rate and prevent post-exercise muscle stiffness. Cooling down is essential for recovery and reducing the risk of muscle cramps or soreness.
  7. Stretch: Don’t forget to stretch after your workout to improve flexibility and reduce the risk of muscle soreness. Stretching helps maintain your body’s range of motion and can improve your overall running performance.


When is the Best Time to Jeff?

The beauty of Jeffing is its versatility. You can incorporate this technique into various aspects of your running journey:


Jeffing calculator

  1. Training Runs: Jeffing can be a fantastic addition to your training routine, especially during long runs. It helps you maintain a consistent pace and prevents burnout. Incorporating Jeffing into your training plan can help you gradually build the stamina needed for race day.
  2. Race Day: Many runners opt for Jeffing during races, particularly marathon and half-marathon events. It’s an excellent strategy to conserve energy and finish strong. Race day can be intense, and Jeffing provides a structured way to manage your effort and achieve your performance goals.
  3. Recovery Runs: After an intense workout or race, Jeffing can aid in active recovery. It allows you to keep moving without overexerting yourself. Active recovery is essential for reducing muscle soreness and promoting healing after strenuous efforts.
  4. Return from Injury: If you’re coming back from an injury, Jeffing can be a gentler way to ease back into running while minimizing the risk of reinjury. It’s crucial to approach your return carefully to avoid setbacks, and Jeffing provides a gradual reintroduction to running.
  5. Enjoyment Runs: Sometimes, you just want to enjoy your run without worrying about pace or performance. Jeffing offers a relaxed approach to running, allowing you to savor the experience. These runs can help reduce stress and rekindle your love for running.
  6. To calculate your running targets whilst Jeffing – head over to this fantastic calculator to help you out.

In conclusion, Jeffing is like the Swiss Army knife of running techniques—it’s versatile, adaptable, and can benefit runners of all levels. It’s an approach that encourages you to find your own rhythm and enjoy the journey as much as the destination. So, whether you’re aiming for a personal best in your next race or simply want to make your regular runs more enjoyable, give it a try. Who knows, you might just find yourself becoming a Jeffing enthusiast, embracing the unique blend of running and walking that Jeff Galloway introduced to the world.

Additional Benefits and Considerations

Beyond the core benefits and techniques of Jeffing, there are additional aspects to explore and consider:

  1. Injury Rehabilitation: For those recovering from specific injuries or surgeries, Jeffing can be an essential component of rehabilitation. It allows individuals to gradually reintroduce running without straining the healing area. Under the guidance of a physical therapist or healthcare professional, it can be part of a structured rehabilitation program.
  2. Social Aspect: Running, especially in groups, can be a social activity. Jeffing can make group runs more inclusive, as it accommodates individuals with varying fitness levels. Friends or family members with different running abilities can still enjoy a run together, ensuring that no one is left behind.
  3. Racing Strategies: For competitive runners, Jeffing can be a smart racing strategy. It allows you to pace yourself effectively and manage energy reserves, which is crucial during races where every bit of energy counts. By carefully selecting your run-walk intervals, you can optimize your performance and potentially achieve a personal best.
  4. Monitoring Progress: Jeffing offers an excellent way to monitor your progress. You can easily track how your run-walk ratios change over time. As you become fitter and more experienced, you might find that you can increase the duration of your running intervals and decrease walking time, reflecting your improved endurance.
  5. Gear and Accessories: When Jeffing, consider investing in appropriate gear. Good running shoes are essential, but you might also want to explore equipment like interval timers or fitness trackers to help you keep track of your run-walk intervals and pace. These tools can assist you in optimizing your Jeffing sessions.
  6. Nutrition and Hydration: Proper nutrition and hydration are critical, regardless of your running technique. Make sure to fuel your body adequately before and after Jeffing sessions. Hydration is particularly important, as you may be on the road for a longer duration during Jeffing compared to continuous running.
  7. Community Support: Joining online running communities or local running groups can provide valuable support and motivation. Sharing your Jeffing experiences, learning from others, and setting goals together can be an excellent source of encouragement and inspiration.

The Science Behind Jeffing

The benefits of Jeffing aren’t merely anecdotal; there’s science to support the effectiveness of this run-walk approach:

  1. Improved Endurance: Research has shown that incorporating walking intervals during longer runs can lead to improved endurance. A study published in the Journal of Science and Medicine in Sport found that runners who used a run-walk strategy had better endurance compared to continuous runners.
  2. Reduced Risk of Injury: The American College of Sports Medicine suggests that a run-walk approach can reduce the risk of running-related injuries, particularly in novice runners. By allowing your body to recover during walking intervals, the stress on your joints and muscles is reduced.
  3. Psychological Benefits: Jeffing can also provide significant psychological benefits. A study in the Journal of Sport & Exercise Psychology revealed that a run-walk strategy reduced perceived exertion and improved overall enjoyment of running. It can be a game-changer for individuals who find long runs mentally challenging.

Incorporating Jeffing into Your Training Plan

Now that you’re well-versed in the art of Jeffing, it’s time to consider how to incorporate it into your training plan effectively:

  1. Set Clear Goals: Determine your running goals, whether it’s completing a certain distance, improving your pace, or simply enjoying your runs more. Having clear objectives will help you tailor your Jeffing approach.
  2. Gradual Progression: Start with a conservative run-walk ratio, especially if you’re new to Jeffing. As your fitness improves, gradually extend your running intervals and reduce walking time. It’s essential to listen to your body and avoid overdoing it.
  3. Consistency: Consistency is key in any training plan. Aim to incorporate Jeffing into your routine regularly, ensuring that it becomes a natural part of your running journey.
  4. Record and Analyze: Keep a training journal or use fitness apps to record your Jeffing sessions. This will help you track your progress, adjust your run-walk ratios, and identify patterns in your performance.
  5. Seek Professional Guidance: If you’re new to running or dealing with specific health concerns, it’s advisable to consult a running coach or healthcare professional. They can help you design a plan that aligns with your needs and fitness level. If you’d like to purchase the Simply-Running Diary – you can on this link.
  6. Listen to Your Body: Pay attention to any signs of over training, fatigue, or discomfort. Your body will provide important cues, and it’s crucial to adjust your plan as needed to prevent injuries or burnout.
  7. Variety: While Jeffing can be an integral part of your training, don’t forget to add variety to your running routine. Incorporate different types of runs, such as tempo runs, hill runs, and interval training, to ensure a well-rounded approach to running.



Jeffing is a running technique that can transform your running experience, whether you’re an aspiring marathoner or someone who simply enjoys a leisurely jog in the park. It’s a versatile, adaptable, and effective method that offers numerous benefits, from injury prevention and improved endurance to enhanced mental resilience and beginner-friendly entry points.

Embracing Jeffing can be a game-changer for your running journey, allowing you to find your rhythm, enjoy the process, and achieve your goals. The science behind this approach supports its effectiveness, and countless runners have found success and enjoyment through Jeffing.

So, lace up your running shoes, set your run-walk ratio, and hit the road with the Jeffing technique. Whether you’re aiming for a personal best in your next race or simply looking to make your regular runs more enjoyable, Jeffing can be the exciting change you’ve been searching for in your running routine. Who knows, you might just become a Jeffing enthusiast, celebrating the unique blend of running and walking that Jeff Galloway introduced to the world.


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Happy Jeffing!

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