GUEST POST: Jeffing – the running hack that’s changing the game

Forget the old-school idea 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.

So, what exactly is Jeffing?

Jeffing is a structured combination of running and walking, done in predetermined intervals to boost endurance, minimise injury risk, and make running more enjoyable. Whether you’re training for a 5K, a marathon, or simply looking for a fun way to improve your fitness, this method ensures you can keep going for longer without burning out.

Why is it called Jeffing?

Jeffing gets its name from Jeff Galloway, a former Olympic 10K runner and renowned coach. He pioneered the run-walk-run technique to help runners maintain stamina while reducing fatigue and injury risk.

Why try Jeffing?

Anyone can do it – From beginners to seasoned runners, everyone follows the same method, adjusting intervals as needed.

Less burnout, more fun – Walking breaks allow you to recover mid-run, making training feel less exhausting.

Lower injury risk – Shorter running bursts help ease the strain on joints and muscles, keeping you running pain-free for longer.

Gradual endurance building – By increasing your running intervals over time, you develop strength and stamina without overexerting yourself.

Getting started

Get the Right Gear – Invest in comfortable, supportive running shoes and breathable activewear.

Find Your Run-Walk Ratio – Beginners should start with 15 seconds running / 45 seconds walking and adjust as fitness improves.

Plan Your Sessions – Aim for 3-4 workouts per week, gradually increasing your running time.

Maintain Proper Form – Keep your back straight, shoulders relaxed, and strides short to minimise impact.

Breathe Smart – Use rhythmic breathing (inhale through your nose, exhale through your mouth) to sustain your pace.

Stay Hydrated & Fuel Your Body – Drink water and eat a balanced meal before and after 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)

Each session should start with a 5-minute brisk walk as a warm-up and end with a cool-down walk and stretching.

Jeffing is more than just a training technique, it’s a game-changer for anyone looking to run smarter, not harder. Whether you’re lacing up for your first 5K or simply want to make running more enjoyable, this method keeps you moving, less chance of injuries and feeling great. Give it a go, you might never go back to non-stop running again!