What if there was a way to train for and complete a marathon that minimized injury risk, allowed for faster finish times, and worked for both beginners and experienced runners alike? Enter the Jeffing method, a run-walk technique pioneered by Olympian Jeff Galloway over 50 years ago that has helped countless runners cross the finish line.
The origins of Jeffing
Back in 1973, Jeff Galloway was coaching a group of beginning runners who kept getting sidelined by aches and pains. He realized that even elite athletes needed proper warmups that started at a low intensity and gradually sped up. Galloway applied this pacing strategy to his newbie runners, having them alternate walking and jogging. The result? All 22 participants, with an average age of 42, completed a 5K or 10K race injury-free.
Galloway himself hasn’t had a running injury since 1978, which he credits to the run-walk approach. “According to anthropologists, while humans were designed for long distances, we weren’t designed for non-stop running,” he explains. “It’s not inherently in our DNA to run continuously, which is why many individuals break down.”
The benefits of Jeffing
Not only does Jeffing reduce injury risk by allowing the body regular recovery intervals, but Galloway says it activates “circuits” in the brain that boost mood, energy, and problem-solving abilities. “The ‘good attitude’ circuit sees your stresses disappear,” he notes. “You then have the ‘vitality’ circuit – you might lack energy at the start but once you’ve got into it, you’re energized for the day. Finally, there’s the ’empowerment’ circuit. Go Jeffing and you’ll usually find a solution to your problems.”
Of course, Jeffing also delivers the physical benefits of sustained aerobic exercise like improved cardiovascular health, better blood flow, and a revved up metabolism. “You’ll burn through the fat,” Galloway attests. “Look at me. I’m 79 and the exact same size as I was at the Olympics.”
A method for everyone
While you might assume a run-walk approach is just for beginners, Galloway points out that many experienced marathoners have improved their times using his method. A 2016 study even found that non-elite runners using Jeffing finished in roughly the same times as those who ran continuously.
In many races, our Jeffing folks are the ones at the end that are passing people. And there’s nothing more exciting in life than that!
Jeff Galloway
Sandra Haynes, a 57-year-old runner from the UK, founded a Jeffing group after noticing too many in her running club getting injured. “So many would have given up exercise if Jeffing wasn’t an option,” she says. Her group offers 3K and 5K Jeffing sessions for a diverse mix of ages and abilities. Haynes herself has a 10-mile Jeffing event on the horizon.
Trying it yourself
To start Jeffing, Galloway advises using your body’s signals as a guide. “As soon as you start huffing and puffing, take a walk break,” he says. “In many cases, it’s more accurate than using a heart monitor.” Beginners might alternate 1-2 minutes of running with longer walking intervals for a total of 20 minutes. The key is to stop running before you feel fatigued so you can recover on the walk portions.
As your fitness improves, you can extend the running intervals and shorten the walks. According to Galloway, 30 seconds is the optimal length for a walk break to reduce muscle fatigue while still maintaining a strong pace. For a marathon, strategic walk breaks from the start can pay big dividends.
When you reach the halfway point, you don’t have about 13 miles of fatigue in the legs; it’s more like 10 or 11 miles.
Jeff Galloway
Galloway’s own Jeffing journey
Now 79, Galloway says Jeffing has kept him fit and even saved his life when he had a heart attack a few years ago. “No blood was getting through but I was surviving on collateral circulation,” he recalls. “My doctor said that if I’d tried to run non-stop consistently, this would have happened 20 years before and I’d be dead. Thankfully, I’m a Jeffing addict.”
Whether you’re a beginner looking to complete your first marathon or a seasoned runner hoping to set a PR, the Jeffing method is worth considering. With its emphasis on tuning into your body, enjoying the journey, and sustainable forward progress, Jeffing offers a refreshing and inclusive approach to an often intimidating distance. As Galloway says: “There are worse things to be addicted to.”
Not only does Jeffing reduce injury risk by allowing the body regular recovery intervals, but Galloway says it activates “circuits” in the brain that boost mood, energy, and problem-solving abilities. “The ‘good attitude’ circuit sees your stresses disappear,” he notes. “You then have the ‘vitality’ circuit – you might lack energy at the start but once you’ve got into it, you’re energized for the day. Finally, there’s the ’empowerment’ circuit. Go Jeffing and you’ll usually find a solution to your problems.”
Of course, Jeffing also delivers the physical benefits of sustained aerobic exercise like improved cardiovascular health, better blood flow, and a revved up metabolism. “You’ll burn through the fat,” Galloway attests. “Look at me. I’m 79 and the exact same size as I was at the Olympics.”
A method for everyone
While you might assume a run-walk approach is just for beginners, Galloway points out that many experienced marathoners have improved their times using his method. A 2016 study even found that non-elite runners using Jeffing finished in roughly the same times as those who ran continuously.
In many races, our Jeffing folks are the ones at the end that are passing people. And there’s nothing more exciting in life than that!
Jeff Galloway
Sandra Haynes, a 57-year-old runner from the UK, founded a Jeffing group after noticing too many in her running club getting injured. “So many would have given up exercise if Jeffing wasn’t an option,” she says. Her group offers 3K and 5K Jeffing sessions for a diverse mix of ages and abilities. Haynes herself has a 10-mile Jeffing event on the horizon.
Trying it yourself
To start Jeffing, Galloway advises using your body’s signals as a guide. “As soon as you start huffing and puffing, take a walk break,” he says. “In many cases, it’s more accurate than using a heart monitor.” Beginners might alternate 1-2 minutes of running with longer walking intervals for a total of 20 minutes. The key is to stop running before you feel fatigued so you can recover on the walk portions.
As your fitness improves, you can extend the running intervals and shorten the walks. According to Galloway, 30 seconds is the optimal length for a walk break to reduce muscle fatigue while still maintaining a strong pace. For a marathon, strategic walk breaks from the start can pay big dividends.
When you reach the halfway point, you don’t have about 13 miles of fatigue in the legs; it’s more like 10 or 11 miles.
Jeff Galloway
Galloway’s own Jeffing journey
Now 79, Galloway says Jeffing has kept him fit and even saved his life when he had a heart attack a few years ago. “No blood was getting through but I was surviving on collateral circulation,” he recalls. “My doctor said that if I’d tried to run non-stop consistently, this would have happened 20 years before and I’d be dead. Thankfully, I’m a Jeffing addict.”
Whether you’re a beginner looking to complete your first marathon or a seasoned runner hoping to set a PR, the Jeffing method is worth considering. With its emphasis on tuning into your body, enjoying the journey, and sustainable forward progress, Jeffing offers a refreshing and inclusive approach to an often intimidating distance. As Galloway says: “There are worse things to be addicted to.”
