Jeffing is shaking up the running world, and for good reason. If the thought of nonstop running makes you want to lie down in protest, this could be the game-changer you’ve been waiting for.
We’re diving into why Jeffing is the smart, sustainable way to build endurance—without the burn-out—featuring expert insights from Andy Carr, Head of Fitness at Snap Fitness UK, on how to make it work for you.
What is Jeffing? The running hack that’s changing the game
Forget that old-school notion that running means pushing through fatigue until you can’t go any further. Meet “Jeffing”, a smart and accessible run-walk method that’s revolutionising how people of all fitness levels train.
At its core, Jeffing mixes bursts of lively running with intentional walking pauses that keep you moving without wearing you out. Whether you’re gearing up for a 5K or chasing that marathon dream, this method helps you build stamina at a comfortable, enjoyable pace—without ever feeling like you’re burning out.
Why is it called Jeffing?
It’s named after Jeff Galloway—a former Olympic 10K runner and respected coach who introduced the run-walk-run method.
His innovative approach has helped countless runners keep their energy steady and sidestep that notorious “wall” by cutting down on fatigue and reducing injury risk.
Why try Jeffing?
For Everyone: Beginners and experienced athletes alike can tailor the intervals to their needs.
Less Exhaustion, More Enjoyment: Scheduled walking breaks help you recover mid-run, making workouts feel lighter and more enjoyable.
Injury Prevention: Shorter running intervals ease the stress on your joints and muscles.
Gradual Endurance Build-Up: By incrementally extending your running periods, you steadily build strength and stamina without overdoing it.
Getting Started with Jeffing
Ready to give Jeffing a whirl? Here’s how to hit the ground running (with a bit of walking on the side):
- Gear Up: Choose comfortable, supportive running shoes and breathable activewear.
- Find Your Run-Walk Ratio: Beginners might start with 15 seconds of running followed by 45 seconds of walking, and then adjust as their fitness improves.
- Plan Your Sessions: Aim for 3–4 workouts per week, gradually increasing your running time.
- Mind Your Form: Keep your back straight, your shoulders relaxed, and take shorter strides to reduce impact.
- Breathe Smart: Adopt a rhythmic breathing pattern—inhaling through your nose and exhaling through your mouth—to maintain your pace.
Stay Hydrated and Fuel Up: Remember to drink water and have a balanced meal before and after your workouts.
Jeffing Workouts to Try
- Beginner: Run 15 sec / Walk 45 sec (Repeat for 20–30 mins)
- Intermediate: Run 30 sec / Walk 30 sec (Repeat for 25–35 mins)
- Advanced: Run 1 min / Walk 30 sec (Repeat for 30–40 mins)
Kick-off each session with a brisk 5-minute walk as a warm-up, and wrap up with a cool-down walk plus some stretching.
Jeffing is so much more than a training technique—it’s a fresh, smart way to run that lets you work smarter, not just harder.
Whether you’re lacing up for your very first 5K or dreaming of conquering a marathon, Jeffing provides a balanced approach that cuts down on injury risks while steadily building your endurance.
Give it a try, and you might find that mixing in those planned walking breaks is exactly what makes every step of your run something to look forward to.