Discovering Jeffing: A Game-Changer for Runners
What is Jeffing?
For those new to the term, “Jeffing” is a running strategy pioneered by U.S. Olympian Jeff Galloway. This innovative approach combines running and walking intervals to keep you strong, enhance recovery, and finish your workouts feeling invigorated rather than exhausted. By incorporating walking breaks early on, you’ll find that you can sustain your pace longer without succumbing to fatigue.
Understanding the Basics
At its core, Jeffing is about balance. Instead of a continuous run, you alternate between bursts of running—typically ranging from 10 to 60 seconds—and walking intervals of around 30 seconds. This approach can be tailored to your fitness level; beginners may want to start with 1-2 minutes of running followed by short walks, while seasoned runners can increase their running durations.
Putting Jeffing to the Test
Recently, I embarked on my own Jeffing experiment by running a 10K—once with a standard running approach, and once using Galloway’s method. The initial run, clocked at an average pace of 8:09 minutes per mile, felt standard but exhausting. My heart rate peaked at 178 bpm, a clear sign of the physical strain I was under.
The following week, I decided to shake things up by implementing walking intervals into my routine. I set my Garmin device for 5 minutes of running followed by a 30-second walk. The results were startling. During the Jeffing workout, I completed 6.74 miles at the same pace of 8:09 minutes per mile, but I managed to burn more calories—606 compared to 563 from my previous run. My heart rate was slightly elevated, but the walking breaks allowed for quicker recovery, leading to steadier splits throughout my workout.
What I Learned
Jeffing transformed my perspective on running. Instead of focusing solely on pace, the walking intervals provided moments for reflection and recovery, enabling me to maintain a consistent pace of 7:45 to 7:50 minutes per mile. Each walking break was barely long enough to catch my breath, yet it was refreshing enough to reset mentally for the next running segment.
Key Takeaways: Why You Should Consider Jeffing
- Improves Endurance: Alternating between running and walking can help you go the distance without burning out.
- Enhances Recovery: Short breaks lower your heart rate and help you recover faster between intervals.
- Burn More Calories: You may find that Jeffing can lead to greater calorie expenditure than steady running.
- Enjoyment Factor: By breaking the run into manageable segments, you might enjoy the workout more overall.
Final Thoughts
Whether you’re a busy professional juggling work and family, an enthusiastic gym-goer, or a beginner looking to ease into running, Jeffing offers a flexible and practical method to achieve fitness goals. Give it a try in your next workout; you may just find that Jeffing is your new favorite running strategy!
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