Jeffing: How this run-walk method could help you train for a marathon

Daily Maverick

29-04-2025

Running doesn't have to be all or nothing. Jeffing, the run-walk strategy developed in the 1970s, is helping people achieve their running goals.
Even if you're a runner, you may not have heard the term 'Jeffing' before. It's a method of alternating between running and walking, and it's become a popular way to train for long-distance races.
It's particularly timely, as we appear to be in the middle of a second running boom, the first having taken off in the 1970s and 80s. You can see it in the popularity of parkrun, the rise in mass participation events, and the seemingly endless market for running shoes, watches and other gear.
But despite all this enthusiasm, the idea of running can still be off-putting for many people. Some believe that unless they can run continuously at a certain pace or distance, they aren't a 'real runner', especially when they find themselves comparing their progress with others.
That's where Jeffing comes in. This walk-run technique allows people to keep moving forward at their own pace. It balances effort and recovery to make endurance running more accessible to a wider range of people and abilities.
But where did Jeffing come from?
The concept was invented by American Olympian and coach Jeff Galloway in the 1970s. It's a strategic way of combining walking and running, sometimes with jogging too. Galloway describes it as a revolutionary approach that reduces fatigue, prevents injuries and makes running more enjoyable. 'By alternating between running and walking, runners can go farther, recover faster, and feel stronger during and after their workouts,' he says.
In this sense, Jeffing shares some similarities with 'fartlek', which is Swedish for 'speed play'. Fartlek is a training method that was developed in 1930s Sweden by cross-country runners looking to improve their performance. It also involves alternating bursts of fast and slow running.
Research shows that there were significant improvements in cardiovascular and speed endurance in just 12 weeks of fartlek training. The difference is that Jeffing operates at a lower intensity, and the walking breaks allow the body to recover more fully.
What are the benefits of Jeffing?
One of the biggest advantages of Jeffing is that it can help you go further. Because the body's energy stores aren't being depleted all at once, many runners find they can cover longer distances than they may have managed with continuous running. Studies show that this may have more benefits than shorter and more intense exercise.
It also lowers the risk of injury because the reduced intensity puts less stress on joints and muscles. This makes Jeffing a popular option for people returning from injury or illness, or anyone keen to stay injury-free while training.
Recovery tends to be quicker, too. Since the body is under less strain, runners often report feeling less fatigued afterwards. This may make it easier to stick to a training plan without burning out.
Jeffing is especially welcoming for beginners. Galloway originally developed the method in 1974 while coaching a group of new runners. After ten weeks of following the walk-run approach, every one of them completed either a 5k or 10k race. The technique is still used by runners of all abilities, including those tackling full marathons.
Jeffing also helps shift the focus away from pace and distance and onto how your own body feels. Galloway's advice in the early years included the 'huff and puff' rule: if you can hear yourself breathing hard, take more frequent walk breaks.
On the other hand, for people who prefer structure, the method can be done with a stopwatch. A run can be chopped up into manageable segments, such as 30 seconds running and 30 seconds walking, as Galloway explains:
'By going to a 30 second run / 30 second walk … they run faster without any extra effort because they are only walking for 30 seconds. If that feels good, use it for a while then start creeping up the amount of running while keeping the walking at 30 seconds. After several weeks, you may settle in on something like 45 seconds run/30 seconds walk, or you may just run faster during your 30 seconds of running.'
Is Jeffing for you?
Although popular, this approach to running won't appeal to everyone. Some runners may feel that breaking up a continuous run with walk breaks interrupts their rhythm or makes them feel like they're not really running. But from my perspective as a runner and athletics coach, anything that helps more people participate in exercise should be welcomed.
Many marathon runners will be using Jeffing as a way to prepare for their next event. They may use the technique in a structured way or just walk instinctively when they need to, to help them reach the finish line.
So whether you increase the running time or just stick with short bursts, Jeffing may let you run in a way that suits your body – and that's what really counts. DM