As the snow melts and sidewalks clear, springtime marks the return of runners to the streets, trails, and parks. Whether you’re lacing up for your first jog or eyeing a new personal best, there’s one method you should seriously consider this season: Jeffing.
Also known as the Run-Walk-Run method, Jeffing has been around for decades but is experiencing a massive resurgence. And for good reason. Backed by science and real-world success, it’s one of the smartest ways to build endurance, reduce injury risk, and improve performance for runners of all levels.
What is Jeffing?
Jeffing is a training technique developed by former Olympian Jeff Galloway. It involves planned intervals of running and walking from the beginning of a workout or race — not just when you’re tired. The basic formula is simple: Run for a specific time or distance, then walk for a short recovery period, and repeat.
Unlike traditional running, where walking is often viewed as a sign of weakness or failure, Jeffing builds walk breaks into the training plan to support recovery, reduce fatigue, and boost performance (Galloway, 2013).
The Benefits of Jeffing
1. Reduces Injury Risk
Running is high-impact, and repetitive stress injuries are common. Walk intervals help reduce impact on joints, tendons, and ligaments. A study by Schubert et al. (2014) found that incorporating walking intervals significantly lowered the rate of musculoskeletal injuries in recreational runners.
2. Improves Endurance and Recovery
Walk breaks allow the heart rate to lower and muscles to recover, enabling runners to go longer with less fatigue (Galloway, 2013). It also reduces post-run soreness, making training more sustainable.
3. Enhances Performance
Ironically, slowing down can make you faster. A 2016 study published in the Journal of Science and Medicine in Sport found that novice runners using a run-walk protocol performed comparably to those running continuously but reported less fatigue and perceived effort (Buman et al., 2016).
4. Supports Weight Loss and Fat-Burning
Steady-state, moderate-intensity cardio — like Jeffing — is highly effective for fat metabolism (Achten & Jeukendrup, 2004). Because you can go longer without burning out, Jeffing helps you stay in the fat-burning zone.
5. Boosts Mental Resilience
Breaking up a run into small, achievable chunks makes long runs feel more manageable. It creates psychological wins and keeps you motivated, especially on tougher days (Galloway, 2013).
Who Is Jeffing For?
Everyone.
- Beginners: It’s an ideal entry point into running. Walk breaks remove the pressure of running nonstop and allow your body to adapt gradually.
- Returning Runners: Coming back after an injury or layoff? Jeffing allows you to rebuild fitness safely.
- Experienced Runners: Even marathoners and ultra-runners use Jeffing to manage fatigue, avoid burnout, and stay consistent in training and racing.
How to Apply Jeffing Based on Fitness Level
✅ Beginners
- Ratio: 15–30 seconds running / 30–60 seconds walking
- Frequency: 3 days/week
- Progression: Start with 20 minutes total and build by 5 minutes weekly
- Tools: Use a timer app like “RunWalkTimer” or “Interval Timer” to manage intervals easily
✅ Intermediate Runners
- Ratio: 2–4 minutes running / 30 seconds–1 minute walking
- Frequency: 3–4 runs/week, with a long run on weekends
- Goal: Use Jeffing for long runs or recovery days to enhance endurance without overtraining
✅ Advanced Runners
- Ratio: 5–8 minutes running / 30 seconds walking
- Strategy: Use Jeffing for long-distance events, races, or during recovery weeks
- Tip: Track pace and heart rate to stay in aerobic zones for optimal fat oxidation and performance
How to Integrate Jeffing Into Your Spring Training
Spring is the perfect time to transition outdoors and try Jeffing. Here’s how to get started:
- Pick a Simple Route: A flat trail or quiet neighborhood loop is best.
- Set Your Timer: Pre-set your run/walk intervals so you don’t have to think during your session.
- Stay Easy: Keep your run pace light and your walk brisk.
- Listen to Your Body: Don’t be afraid to add more walk breaks as needed.
- Stick With It: The benefits compound with consistency. Even just 2–3 sessions a week make a difference.
Final Thoughts: Don’t Just Run Hard — Run Smart
Whether you’re trying to run your first kilometer or beat your marathon time, Jeffing is one of the most underrated and effective tools you can add to your training. It’s simple, accessible, and proven to work. As a fitness coach and running specialist at White Lion Strong, I’ve seen countless clients transform their endurance, mindset, and joint health using this method.
This spring, give yourself permission to slow down so you can go farther. Lace up, set your intervals, and get outside.
References
Achten, J., & Jeukendrup, A. E. (2004). Optimizing fat oxidation through exercise and diet. Nutrition, 20(7-8), 716-727. https://doi.org/10.1016/j.nut.2004.04.005
Buman, M. P., Omli, J. W., Giacobbi Jr, P. R., & Brewer, B. W. (2016). Short walks and brief runs: The effects of a run/walk training program on cardiovascular health, running enjoyment, and training adherence. Journal of Science and Medicine in Sport, 19(2), 152-157. https://doi.org/10.1016/j.jsams.2015.01.010
Galloway, J. (2013). The Run Walk Run Method. Shelter Publications.
Schubert, A. G., Kempf, J., & Heiderscheit, B. C. (2014). Influence of stride frequency and length on running mechanics: a systematic review. Sports Health, 6(3), 210-217. https://doi.org/10.1177/1941738113508544
