Why you should take up jeffing – and how it can improve fitness, boost weight loss and prevent injury

THE word ‘jeffing’ might have you raising your eyebrows.

But it could actually dramatically improve your fitness, prevent injury and help you lose weight.

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Named after US Olympian and author Jeff Galloway, jeffing hinges on the principle of combining running with walking.

It allows you to exercise for longer without putting too much strain on the body.

“We’re in a running boom right now,” says James Thie, head coach at run coaching app Coopah.

“People think running is just running but actually walking is a huge part of it.

“When you’re trying to complete a distance, whether that is 5km or a marathon, jeffing is a way of making things sustainable as it breaks down distances.”

Getting started with jeffing 

The key to jeffing is that it breaks down a distance, with the aim of making it more manageable.

“For a lot of people, it’s unachievable to run continuously when starting from scratch,” James says.

“You might get to four minutes of running and feel like you can’t do any more and you’re out of breath, whereas jeffing allows you to walk for one minute and run for one minute.

“Repeat that five times and you’ve got 10 minutes of running.”

There is no specific formula, but the key is to break down the time spent on your feet and adapt it to suit you.

“For a newer runner, you might start with one minute of walking, one minute of running, and keep building towards running for 10 minutes, and walking for five minutes,” James adds.

“For a more experienced runner, it could be running for 5km, walking for 1km.

“A common aim is Couch to 5km, which usually takes eight to nine weeks, and jeffing can help you do this, giving you a strategy to cover the distance.”

Jeffing is not just for newcomers though.

“A lot of people, even very experienced runners, use jeffing, especially when you get to half marathon and ultra distances, as it is an effective way of completing the distance,” James says.

“Drinking and taking gels are difficult to do while running, so some people take a walk to refuel and still run effective miles.” 

Returning to running 

Running is synonymous with injury. In fact, research shows around half of regular runners experience a running-related injury every year.

Coming back after getting hurt can be difficult, but jeffing can really help.

“If you are new to running and you go out too quickly, or your intensity increases too much, you can get injured as your musculoskeletal system isn’t used to the loads being placed on it,” says Sophie Vecchione, specialist running physiotherapist and ultra running coach.

“Jeffing is great because by adding in a walk interval, it means you can ease into running blocks, and you’re never running for too long a period to cause any strain or damage.”

It is also a method for preventing experienced people from doing too much. 

“It’s also a good way of holding people accountable,” she adds.

“People might go a bit gung-ho after injury or those who are used to running 5kms suddenly complete a really long distance and get injured, so jeffing can prevent that from happening with its structured approach.”

The best running trainers – tried and tested

By Alice Fuller and Lucy Gornall

KEEN to get out and complete your first 5km run?

Whether you’re a seasoned walker, following the NHS‘s Couch to 5km or eager to try parkrun, you’ll need a good pair of trainers. 

We love running, and between us, we’ve tried endless pairs in a bid to suss out the best on the market.

It can be a bit of a minefield trying to work out which ones are most suitable for you, so we’ve put together a list of our winners and losers.

It’s important to remember that everyone is different, and getting your running style (or gait) analysed in a specialist shop is always a good idea.

But if you want a bit more guidance before you head to your nearest store, here are our ratings for 10 of the most popular styles.

• Nike Journey Run Women’s Running Shoes (4/5)
• Brooks Ghost Max 2 (4.5/5)
• Asics NOVABLAST 4 (4.5/5)
• Hoka Women’s Clifton 9 Shoes (4/5)
• New Balance SuperComp Trainer v3 (4.5/5)
• Asics Gel Nimbus 26 (4/5)
• Under Armour Velociti Elite 2 Running Shoes (4/5)
• Nike Invincible 3 Women’s Road Running Shoes (3.5/5)
• On Cloundmonster 2 (4/5)
• Adidas Ultraboost 22 (3.5/5)

Read our full verdict here. 

Can you jeff to a marathon finish line?

If you’ve conquered parkrun and you’ve aced a few 10km races, you might be ready to start training for a half or even full marathon.

But that doesn’t mean you have to run the entire thing.

A study published in the Journal of Science and Medicine in Sport found that non-elite runners who jeffed reached the finish line of a marathon in roughly the same time as nonstop runners, despite the difference in pacing. 

“If we look at the London Marathon in April, there are many people who choose to walk effectively as part of a strategy,” James says.

“It might be running for 10 minutes, walking for five minutes, or running for 5km and walking for 1km.

“Other people do it more organically by listening to their body and catching their breath.

“Jeffing can be done in a structured or unstructured way.” 

Some people berate themselves and feel like they failed because they haven’t run the whole distance, but with jeffing, it is absolutely part of the plan

James ThieCoopah

Sophie adds: “I’ve had runners who are coming out of an injury and still want to run the London Marathon, so we plan for them to do the whole thing jeffed.

“You could also jeff your way through an ultra-marathon. 

“Especially in trail and ultra running, unless you are super elite, you will spend time walking up the hills.

“That walking period is a great time for you to refuel, to check the route you are doing, plan for the other hills, and time that with your fuelling too.” 

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Are there any limitations with jeffing?  

“You’re limiting your muscles’ ability to sustain effort for a long time, which is the only downside,” says Sophie. 

But that’s pretty much it. In fact, jeffing is making running more accessible. 

“Watch a parkrun one Saturday and you’ll see people jeffing the whole way around with friends and with dogs,” adds James.

“It’s the norm now and it allows so many people to get involved.

“Some people berate themselves and feel like they failed because they haven’t run the whole distance, but with jeffing, it is absolutely part of the plan.”

What’s more, because you’ll be able to be active for longer than you might do while running nonstop, you should see your fitness levels improve more quickly.

It can also help with weight loss. While running might burn twice as many calories per minute, you’re likely to walk for longer than you would run.

James Barr, personal trainer at Fitness First, previously told The Sun: “Both are excellent forms of cardiovascular exercise.

“Walking has many health benefits, and could actually be a far better workout for some people.

“It helps improve the efficiency of your heart and lungs, and regular walks can aid in managing weight, reducing blood pressure, enhancing muscle strength and flexibility, and boosting your overall stamina.”

The NHS even touts walking as “one of the easiest ways to get more active, lose weight and become healthier”.