Running daily is considered very beneficial for the heart, lungs and entire body. This increases stamina, keeps weight under control and also reduces mental stress. But the reality is that not everyone is able to run continuously every day. Sometimes lack of time, sometimes fatigue and sometimes pain in the knees – all these reasons break the running routine.

In such a situation, many people lose courage even before starting fitness. If you are also among those people, then Jeffing Running Technique can prove helpful for you.

1. Question: What is Jeffing?

answer: Jeffing is a running technique in which you alternate short intervals of running and walking (run and walk). For example, running for 2 minutes, walking for 30 seconds, then running again. The length of intervals in this technique depends on your fitness level and goals. It is considered useful for everyone, from beginner runners to professional runners.

2. Question: Why is it called ‘Jeffing’?

The credit for making this run/walk technique famous goes to American former Olympic runner Jeff Galloway. After participating in the 1972 Munich Olympics, he realized that many people get tired or injured due to continuous running. Searching for a solution to this problem, he created an easy and safe method by combining running and walking. Based on the experiences of thousands of runners, they found that this technique:

• Marathon runners were able to reduce the average time by 10–15 minutes.
• Half marathon runner also improved his time
• For this reason the run/walk method came to be called “Jeffing”.

3. Question: What are the benefits of Jeffing?

• answer: Walking strengthens the heart and lungs while putting less stress on the body. Adding running intervals further increases this benefit.
• Taking short walk breaks in between helps in maintaining energy balance, so that you can maintain a steady speed throughout the race. Due to this, you will be able to perform well in long distance races.
• Continuous running puts more pressure on knees, ankles and muscles. Walk breaks help reduce this stress. This reduces the risk of injury.
• Many people find running continuously for more than an hour scary. But if you know that there will be walk breaks in between, then the distance seems easier mentally.

4. Question: Is it just for beginner runners?

Beginner runners can adopt it to build stamina. This is a safe option for returning runners (who are starting again after a break). Marathon and ultra runners use it to conserve energy over long distances and on tough trails.

5. How to start Jeffing?

answer: The most important thing is not to wait until you get tired. Many people keep running until they are completely tired, and then take a walk break. By doing this one does not get the full benefit of the technology. Better way to do Jeffing:

• Set run/walk intervals from the beginning.
• Example: 1 minute run + 1 minute walk (beginner).
• Or 3 minutes run + 30 seconds walk (intermediate).
• You can change the ratio as per your convenience and goals.

6. Question: How long should walk breaks be?

answer: It depends on your goal: If you want to improve speed, take short walk breaks of 20–30 seconds. For long distances, a walk break of 1–2 minutes can be taken. Some runners walk on the basis of heart rate, they walk until the heart beat reaches a certain level.

7. Question: Are there any disadvantages of Jeffing?

answer: Although this technique is considered safe, it is important to keep a few things in mind:

• If the intervals are too long walk, speed improvement may be slow.
• Frequent stopping may break the rhythm of some runners.
• In a competitive race, wrong timing can cause unstable speed.
• Therefore it is important to choose the balance interval.

8. Question: Which people should definitely adopt Jeffing?

answer: Those preparing for a 5K or 10K for the first time

• who are returning from injury
• Those who are increasing the distance in marathon training
• Those who find continuous long running mentally taxing