Running is a highly demanding physical activity that requires stamina, endurance, and proper technique.
For beginners or those getting back into fitness, traditional continuous running can often lead to exhaustion and injuries.
Enter jeffing, a method designed to help runners achieve their goals by alternating between running and walking periods.
Understanding jeffing: An overview of the method
Jeffing is a unique running strategy where participants alternate between running and walking intervals.
This approach helps to manage fatigue, reduce injury risk, and makes running more accessible for beginners who might struggle with continuous running.
The origins of jeffing
Similar to the Swedish training method known as fartlek, jeffing involves varying running rhythms by mixing up running and walking intervals.
This method has gained popularity due to its effectiveness in improving stamina and offering psychological incentives for new runners.
The benefits of alternating running and walking
- Makes running less intimidating for beginners
- Helps manage fatigue better over long distances
- Reduces the risk of injury caused by high-impact forces on joints
Who should consider jeffing?
The main beneficiaries of this run-walk approach are typically beginners or individuals returning to fitness after a hiatus.
Those who lack aerobic fitness but wish to enhance their endurance will find this method particularly beneficial.
Why it’s ideal for beginners
Arj Thiruchelvam, a seasoned running coach, explains that jeffing allows newcomers to experience higher intensity workouts without stepping too far out of their comfort zone.
Knowing they have scheduled walking breaks can reassure users and encourage them to persist through the session.
Psychological ease
- Provides reassurance knowing there will be walk breaks
- Encourages runners to complete their sessions
- Gradually builds mental fortitude for longer runs
Health and performance benefits
Not only does jeffing make running more approachable, it also offers substantial health and performance-related benefits.
Pain and injury management
Dr. Ashley V. Austin, a sports medicine specialist, notes that alternating running and walking reduces the impact on joints, which helps minimize pain and overuse injuries. This is crucial for beginners who may not yet have developed the resilience necessary for sustained running.
Improved long-distance performance
- Allows runners to cover longer distances without extreme fatigue
- Facilitates quicker recovery times due to reduced muscle soreness
- Enables near-competitive marathon completion times compared to continuous running
Scientific backing and results
According to a study published in 2016 in the Journal of Sports Science & Medicine (JSSM), jeffing permits athletes to finish marathons almost as quickly as those who run continuously but with significantly less muscle soreness and overall fatigue.
Study highlights
- Comparable marathon finishing times between jeffing and continuous running
- Reduced muscle soreness post-race
- Lower levels of perceived fatigue during and after races
How to start practicing jeffing
If you’re intrigued by the benefits and wish to give jeffing a try, it’s relatively straightforward to incorporate into your routine.
Initial setup
- Plan your running and walking intervals; a common starting point is a 1:1 ratio, such as running for one minute followed by walking for one minute.
- Gradually increase the length of your running intervals while keeping walking breaks shorter.
- Listen to your body and avoid pushing past your comfort level.
Progressing safely
- Lengthen running intervals progressively as your stamina improves
- Shorthand intervals for more intense cardio workouts over time
- Incorporate variety by running at different speeds during high-intensity intervals
Jeffing presents an effective alternative for those looking to build up their endurance and lessen the strain associated with constant running.
By allowing strategic walk breaks, runners can cover more distance comfortably and safely.
Whether you’re new to running or aiming to extend your mileage without hitting the wall, jeffing offers a balanced and beneficial approach worth exploring.
