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Most runners assume that improving means running more. More miles, more sessions, more continuous time on your feet. But there’s a surprisingly effective approach that challenges that idea: Jeffing, also known as the walk/run method.
Rather than running non-stop, Jeffing deliberately mixes walking and running within the same session. While it might sound like a compromise, many runners find it helps them train more consistently, manage fatigue better, and even perform more strongly over longer distances.
So what exactly is Jeffing, and why do so many runners swear by it?
What does “Jeffing” mean?
Jeffing is a structured way of alternating short running intervals with planned walking breaks during a run.
Instead of running until you’re exhausted and then slowing down, walk breaks are built in from the start. A session might look something like:
- Run for 1–3 minutes
- Walk for 30–90 seconds
- Repeat for the duration of the workout
The exact ratio depends on your fitness level, goals, and the distance you’re training for.
The key difference from “just stopping when tired” is that Jeffing is intentional and proactive, not reactive.
Where did Jeffing come from?
The term “Jeffing” comes from American runner and coach Jeff Galloway, who popularised the run/walk approach after his competitive running career.
Galloway’s method was built around a simple idea: short walk breaks can reduce fatigue, limit muscle breakdown, and help runners maintain a steadier pace over long distances, especially in races.
Over time, the approach moved far beyond beginners and is now used by runners training for everything from 5Ks to ultramarathons.
How Jeffing is different from other run variations
Jeffing is sometimes confused with other mixed-pace runs, but it serves a different purpose.
- Intervals focus on speed and intensity, often with full recovery
- Fartlek runs play with pace in an unstructured way
- Jeffing focuses on endurance, sustainability, and efficiency
The goal isn’t to spike your heart rate or push anaerobic limits; it’s to keep you moving well for longer, with less accumulated fatigue.
Who is Jeffing for?
One of the biggest misconceptions is that Jeffing is only for beginners. In reality, it can benefit a wide range of runners:
New runners
Jeffing makes running more approachable by:
- Reducing injury risk
- Managing breathlessness
- Building confidence early
Many beginner plans naturally include run/walk intervals, even if they don’t label them as Jeffing.
Returning runners
If you’re coming back from time off, illness, or injury, Jeffing allows you to:
- Reintroduce running gradually
- Control load on joints and muscles
- Stay consistent without overreaching
Experienced and endurance runners
Long-distance runners often use Jeffing to:
- Preserve energy late in races
- Handle hills more efficiently
- Maintain pace over marathon and ultra distances
In some cases, runners even achieve faster overall times by walking briefly and running stronger later.
How to start Jeffing
The biggest mistake people make is running too long and walking too little at the start.
A simple way to begin:
- Choose a short run interval you can repeat comfortably
- Add a slightly longer walk interval
- Keep the total session relatively short
- Progress gradually over time
For example:
- Week 1: Run 1 min / Walk 90 sec
- Week 3: Run 2 min / Walk 1 min
- Week 6: Run 4 min / Walk 30 sec
As fitness improves, the running sections lengthen and the walking sections shrink, but they don’t disappear completely unless you want them to.
Can you use Jeffing in races?
Yes, and many runners do.
Race-day Jeffing works best when it’s planned in advance, rather than improvised mid-race. Walk breaks can be aligned with:
- Water stations
- Hills
- Congested sections
- Early miles to control pacing
The aim is to spend your energy where it has the most impact, rather than burning it all early and struggling later.
How Jeffing can improve running performance
Jeffing isn’t about avoiding hard work; it’s about using effort more efficiently.
Potential benefits include:
- Less muscle fatigue during long runs
- Faster recovery between sessions
- Greater consistency week to week
- Better pacing control in races
By giving muscles brief recovery periods, many runners find they can maintain better form and speed over longer distances than if they ran continuously.
Is Jeffing “cheating”?
Not at all.
Walking is still movement, still effort, and still part of endurance sport, especially over longer distances. Many competitive events openly allow and expect walking at certain points.
Jeffing is simply a strategy. And like any strategy, its effectiveness depends on how and when you use it.
The bottom line
Jeffing is a deliberate run/walk approach that helps runners manage fatigue, train consistently, and often go farther or faster than they would by running continuously. It’s not just for beginners, and it doesn’t mean you’re less of a runner.
If used thoughtfully, Jeffing can be a powerful tool, whether you’re building confidence, returning to running, or chasing a long-distance goal.
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