“Jeffing” has been the talk of the Run Mummy Run Facebook group for years now. The abbreviation was coined by our members to describe the Jeff Galloway Run Walk Method. As more and more RMRs started posting about their successful runs using the Run Walk method it prompted a flurry of posts asking “What is Jeffing”?
The Jeff Galloway Method
The Jeff Galloway approach started in 1974 when Jeff was teaching a group of runners with varying abilities. He decided he wanted to develop a way of helping them all to achieve their distance goals in a manageable way that minimised fatigue and injury. Over a number of years he developed his hugely popular Run Walk method that has now been used by over a million people.
Many Run Mummy Run members have found “Jeffing” has helped them to run further than they had previously managed and there have even been some smashed PB’s. It is a very familiar way of running to those that have completed the C25k programme.
Benefits
The Jeff Galloway method claims a number of benefits to training and racing this way
- Manageable plans for all runners
- Reduced fatigue
- Reduced chance of injury
- Gives the runner a feeling of being in control
Jeff Galloway run/walking offers runners a way of building up to longer distances in a gradual and manageable way without putting too much stress on the body. It allows those using the method to complete long runs without that feeling of exhaustion afterwards. It also gives runners a strategy for their races helping them to control their fatigue and body temperature and to maintain a steady pace without dropping off in the latter part of the event.
Getting Started
Getting started with the Jeff Galloway method is fairly easy. The plan works by identifying a baseline mile pace using the Magic Mile. This then helps to define the pace for your long runs and the run to walk ratio you should use.
Jeff Galloway says, “The most common reason identified for injuries in distance runners is running too fast on long runs. Most people who run too fast don’t have a clue as to what too fast is. The magic mile can tell people that.”
Once you have your walk to run ratio you are ready to give the Jeff Galloway method a go. It is important to use the walk breaks before you start to feel fatigued to gain the full benefits. Jeff suggests doing this from the very first mile.
Run walking can feel alien to many runners as we have it drummed into us from an early age that walk breaks somehow equate to giving in or cheating. However, with so many RMRs giving ‘Jeffing’ a go and finding it works for them perhaps it’s time to give it a try?
Have you tried the Run/Walk approach? Has it worked for you? We’d love to hear your experiences.
I have seen the Magic Mile calculation, which defines the interval, but how far should you actually walk/run for at the start of your training?
Hi Emma, thank you for your question! The Jeffing method just determines what your perfect ratio is for running and walking, and it can be applied to any distance. If you are just beginning your running journey the Couch to 5K apps are a great training plan and incorporate the run/walk method. I hope that helps! Lisa
This is actually ‘scouts pace’ which was taught to children in Brownies and Scouts for emergencies when they had to alternate running and walking to get to a telephone box or a pice officer to get help. Teaching this method meant they could run the distance required without exhaustion maybe Jeff Galloway was a Boy Scout!
Yes, it was 30 paces running 30 paces walking. I seemed to remember.
Which device did you use for interval timing? Most races don’t allow head phones and therefore, one cannot use an interval timer on the phone? Did you set your intervals on gym boss or any other watch? Would like to know which device you used
Thank you for your questions. Most GPS watches these days do have an interval setting on them so it is easy to set up with a vibration alert. Personally I use my TomTom Runner 2 but I know Garmin have similar functions. I hope this helps. Thanks, Lisa
My friend told me about it . I couldn’t believe the difference it’s made to me I feel more relaxed about my running through jeffing. I have also started to get PBS ! I have just recently knocked 6 minuets off my half marathon. Please give it ago
I have never heard about jeffing but I will try it. Recently I trained with a friend in preparation for a marathon next month. I realised that for the past few months of my training I run too fast on my long runs and at some point I felt like I hit the wall. So definitely worth investigating further. Thank you for sharing.