Why Jeffing Could Be the Best Way to Start (or Restart) Your Running Journey

What is Jeffing?

Jeffing, also known as the run-walk-run method, was created by the late Olympic runner and coach Jeff Galloway. Rather than running until you need to stop, Jeffing involves alternating periods of running with planned walking breaks from the very beginning.

For example, you might run for one minute and walk for thirty seconds before repeating the cycle. The run-to-walk ratio can be adapted to suit your fitness, experience and goals.

The walking breaks aren't a sign of giving up - they're part of the plan. By taking regular recovery breaks, you allow your body to work more efficiently and often feel stronger for longer.

What are the benefits of Jeffing?

Jeffing has helped thousands of runners around the world, from complete beginners to marathon runners. Some of the key benefits include:Less fatigue - Regular walking breaks help prevent you from becoming exhausted too early in your run.

• Reduced injury risk - The walk intervals lower the repetitive impact on your muscles and joints, helping to reduce the risk of overuse injuries.
• Quicker recovery - Many runners find they recover faster after Jeffing sessions, allowing them to train more consistently.
• Improved confidence - Breaking a run into manageable sections makes running feel far less daunting.
• More enjoyable running - When you know a walk break is coming, running feels more achievable and often much more fun.

Can Jeffing make you a better runner?

Absolutely!

One of the biggest misconceptions is that walking makes you slower. In reality, many runners find the opposite.

Because you're managing your energy more effectively, you're often able to:

• maintain better running form
• finish runs feeling stronger
• cover longer distances
• enjoy more consistent training.

Many experienced runners, including marathon runners, use Jeffing in both training and races because it helps them avoid burning out too early.

Can Jeffing help improve speed and distance?

Yes!

As your fitness improves, your running intervals naturally become stronger. You may find yourself running faster during the running sections because you're not constantly battling fatigue.

Jeffing is also fantastic for building endurance. Those regular walking breaks allow your body to recover just enough to keep moving comfortably for longer, making milestones like your first 5K, 10K or even a half marathon feel much more achievable.

Progress doesn't always come from pushing harder, it often comes from training smarter.

Why is Jeffing perfect for beginners?

Starting running can feel intimidating. Many people believe they need to run continuously from day one, which can quickly lead to frustration.

Jeffing takes away that pressure.

Instead of worrying about how far you can run without stopping, you simply focus on reaching your next walk break. Before you know it, you've completed a distance you may never have thought possible.

It's a fantastic way to:

• build fitness gradually
• reduce the risk of injury
• improve confidence
• make running enjoyable from the very beginning.

Returning from injury? Jeffing can help.

Coming back after an injury can be just as challenging as starting from scratch.

Jeffing provides a gentle, structured way to rebuild your fitness while reducing the overall impact on your body. The planned walking intervals give your muscles, tendons and joints regular opportunities to recover throughout the run.

Of course, it's always important to follow the advice of your GP or physiotherapist before returning to running after an injury.

Join Our Thursday 5K Jeffing Group

At Clarence Runners, we know that everyone's running journey is different. That's why we're proud to offer our Thursday 5K Jeffing Group as part of our weekly club sessions.

Whether you're aiming to complete your first 5K, returning after time away from running, recovering from injury, or simply looking for a more sustainable way to enjoy running, our Jeffing group could be exactly what you're looking for.

You'll never be expected to "keep up". Instead, you'll be supported by friendly, encouraging leaders and surrounded by fellow runners who understand that every step forward is worth celebrating.

Our Ducks are known for their warm welcome, supportive atmosphere and plenty of encouragement (with a few laughs along the way too!). Many of our members started in the Jeffing group and have gone on to achieve goals they never imagined possible, but just as importantly, many continue Jeffing because they love it.

Come and Give It a Try!

Running doesn't have to mean running all the time. Sometimes, taking a planned walk break is the smartest way to keep moving forwards.

If you've been thinking about giving running a go, or coming back after some time away, we'd love to welcome you to our Thursday 5K Jeffing Group.

Why not come along and see why so many of our Ducks have discovered that Jeffing isn't just a way to run… it's a way to enjoy running. We meet every Thursday at from 5:50pm, for a 6pm start, at Clarence Park Lido, off Walmersley Road.