Jeffing: Understanding the Run/Walk Method for Runners

What is jeffing slang?

• In the lexicon of running, "jeffing" is a colloquial term that refers to the "run/walk method," a strategic approach to endurance running popularized by Olympian Jeff Galloway. It involves alternating periods of running with periods of walking to improve performance, reduce fatigue, and minimize injury risk.

Understanding "Jeffing": The Run/Walk Method

While the term "jeffing" might sound informal, it describes a highly structured and scientifically supported training technique. At its core, "jeffing" is synonymous with the Galloway Run/Walk Method, a system designed to help runners of all levels complete distances from 5K to marathons more efficiently and with less physical stress. This method challenges the traditional continuous running paradigm, advocating for strategic walk breaks as an integral part of the training and race strategy.

Origin and Etymology: Where Did "Jeffing" Come From?

The term "jeffing" is a direct homage to its creator, Jeff Galloway. An American Olympian who competed in the 1972 Munich Games, Galloway developed and refined his run/walk strategy over decades. He initially conceived the method to help himself and his students manage fatigue and complete long distances more comfortably. The technique gained widespread popularity through his books, coaching, and clinics, eventually leading to the informal verb "to jeff" or the noun "jeffing" as a shorthand for employing his method. It's not merely taking random walk breaks; it's about planned, timed, and consistent walk intervals.

The Core Principle: How the Run/Walk Method Works

The fundamental principle behind "jeffing" is the strategic conservation of energy and the reduction of cumulative stress on the body. Instead of pushing through fatigue, runners proactively take short walk breaks before significant fatigue sets in. This approach aims to:

• Delay Muscle Fatigue: Regular walk breaks allow muscles to briefly recover, flush out metabolic byproducts, and restore some energy, delaying the onset of severe fatigue.
• Reduce Impact Stress: Walking places significantly less impact stress on joints, bones, and connective tissues compared to running. Incorporating walk breaks reduces the overall pounding endured during a run or race.
• Improve Blood Flow and Oxygen Delivery: While running, blood flow is primarily directed to working muscles. During walk breaks, there can be a slight shift that aids in clearing waste products and delivering fresh oxygen and nutrients.
• Maintain Better Form: By taking breaks, runners are more likely to maintain good running form during their running intervals, as they are less fatigued and less prone to compensatory movements that can lead to injury.

Benefits of the Jeffing Method

The scientifically backed advantages of incorporating run/walk intervals are numerous:

• Injury Prevention: This is arguably the most significant benefit. By reducing the repetitive impact and cumulative stress, "jeffing" helps mitigate the risk of common running injuries such as shin splints, patellofemoral pain syndrome, IT band syndrome, and stress fractures.
• Improved Endurance and Recovery: Paradoxically, planned walk breaks can enable runners to go further and recover faster. By preventing deep fatigue, the body is less taxed, allowing for quicker bounce-back between training sessions and during ultra-endurance events.
• Accessibility for All Levels: From absolute beginners to seasoned marathoners, "jeffing" makes running more accessible. New runners can gradually build endurance without feeling overwhelmed, while experienced runners can use it to maintain consistency, especially during high-mileage training blocks or when returning from injury.
• Mental Toughness and Pacing: The method teaches disciplined pacing and provides psychological breaks. Knowing a walk break is coming can help runners push through tough running segments, and the structured nature builds mental resilience. It also helps prevent "hitting the wall" in longer races.
• Faster Finishing Times (for many): Counter-intuitively, many runners find they can complete races, especially marathons, with faster times using the run/walk method than by attempting to run continuously. This is due to better energy management and sustained pace throughout the race.

Implementing the Jeffing Method: Practical Application

Implementing "jeffing" is more than just randomly walking when tired; it's a calculated strategy:

• Determining Your Ratio: The core of the method lies in establishing an appropriate run-to-walk ratio. This ratio depends on your current fitness level, pace, and the distance you're training for. Galloway provides specific guidelines, for example:
  • Beginners/Slower Paces: 30 seconds run / 30 seconds walk, or 1 minute run / 1 minute walk.
  • Intermediate Runners: 2-4 minutes run / 1 minute walk.
  • Faster/Experienced Runners: 4-9 minutes run / 30 seconds to 1 minute walk. The key is to take the walk break before you feel the need for it.
• Consistency is Key: The walk breaks should be consistent throughout the run or race. Using a watch with a timer or a dedicated app is crucial to maintaining the chosen intervals.
• Warm-up and Cool-down: Always begin with a proper warm-up (e.g., 5-10 minutes of brisk walking or light jogging) and conclude with a cool-down (e.g., 5-10 minutes of walking and stretching).
• Listen to Your Body: While ratios provide a guideline, individual physiological responses vary. Adjust your ratio based on how your body feels, external conditions (heat, humidity), and the terrain.

Who Can Benefit from Jeffing?

• New Runners: Provides an achievable entry point into running, building confidence and endurance gradually.
• Injury-Prone Runners: Significantly reduces the impact stress that often leads to overuse injuries.
• Long-Distance Runners/Marathoners: Helps manage fatigue, conserve energy, and maintain a consistent pace over many miles.
• Runners Returning from Injury: Offers a controlled way to reintroduce running with reduced risk of re-injury.
• Runners Seeking PRs: Many find that by avoiding the severe slowdown that often occurs late in a race, they can achieve personal bests.
• Runners in Challenging Conditions: Provides a strategic advantage in heat, humidity, or hilly terrain.

Is "Jeffing" Right for You?

While "jeffing" offers compelling advantages, it's not a one-size-fits-all solution. Some runners prefer the continuous flow of traditional running and may find the stop-and-start nature disruptive to their rhythm. However, for those struggling with injuries, aiming for longer distances, or simply seeking a more sustainable and enjoyable running experience, exploring the run/walk method is highly recommended. Experiment with different ratios and observe how your body responds in terms of fatigue, recovery, and overall performance.

Conclusion: A Strategic Approach to Running

"Jeffing" is far from a sign of weakness; it's a sophisticated, evidence-based strategy employed by a vast community of runners worldwide. By embracing this planned run/walk approach, you can unlock greater endurance, reduce your risk of injury, and potentially achieve running goals that once seemed out of reach. It represents a proactive, intelligent way to engage with the sport, prioritizing longevity and enjoyment alongside performance.