“JEFFING” – What is it?
We have all heard the term but what actually is it and how can it help our running?
The term “jeffing” refers to the running technique founded by Olympian Jeff Galloway. The approach uses intervals of running and walking to help beginners, those coming back from injury and more experienced runners.
An example of the “jeffing” technique would be a 2 minute run interval followed by 30 seconds of walking before another 2 minute run interval. This can also be utilised for distances, so run 0.25 miles, walk 0.10 miles and then run 0.25 miles again.
Jeffing can be used with any interval ranges, for example, beginners may start out with 60 seconds of walking and 30 seconds of running . More experienced runners may use the Jeffing approach to help them through longer distance events using longer running intervals. Some runners use a ratio of 3:1 or 4:1 but this is something to practise and work on.
Benefits of Jeffing
- Ease into running: Jeffing makes it easier for people who haven’t run before or who haven’t run for a while to ease into running. Breaking a run into smaller chunks also makes the first few runs less daunting as you know you can have a walk break.
- Helps build fitness: Using the Jeffing method is a great way to build fitness. It can be used regardless of how out of shape someone is. The running and walking intervals can be altered for any level. It is also easy to adapt when fitness is starting to increase. The running timer per interval can be increased, or the walking time can be decreased each week.
- Less strain on the body: It puts less strain on the muscles and heart ♥ than non-stop running as there are active recovery periods included. These walking periods can help to get the heart rate back down and reduce the amount of pounding on the body. This also reduces fatigue and reduces the risk of injury. The easier the training runs are, the more time you are able to run rather than recover.
- Cover further distances: Jeffing makes it easier to cover further distances. You may not be able to run 3 miles non-stop, however, Jeffing allows for the distance to be broken down. Breaking running down into smaller chunks makes distances more manageable.
- Mental break: sometimes running turns into a more mental battle. Sometimes the mind wants to stop before your legs or body are actually tired. Taking a recovery interval can help reset your frame of mind. When the running gets tough, it can seem easier if you know you are due a recovery period soon. It also works as a distraction on a long run as you are more focussed on the change in pace rather than the distance to be covered.
- Feel fresh: Using this method helps prevent burnout later on in a run so that you can keep a consistent pace in the second half if the run/race. You will end up finishing the run feeling fresher than if you attempted to complete it non-stop running. This can also help with an attempt to run negative split races. A negative split second half means that the second half would be run at faster mile splits than the first half. Usually runners start out fast and then end up tiring and slowing down in the second half.
Jeffing can be used as a method to ease beginners into running. It can be deemed a “beginner’s” technique, however, that is not the case. Jeffing is also a useful strategy for those looking to improve their distances or race times, especially if they have hit a plateau. Why not give it a go and mix up your training plan if you feel like you have reached a plateau.
Source: Various