My topic this week is 5 Reasons to Adopt the Run-Walk-Run Method (or Jeffing)

What is Jeffing?

It is the combination of running and walking during a training session or race. It’s called “Jeffing” because of US Olympian and author Jeff Galloway, who is a firm advocate of this run-walk-run technique.

I used to be one of those runners who thought that runners should run.

I was also embarrassed to be seen walking in a race.

My friends used this method.  And so I used it too when I ran with them.

On my own, I ran and when I was tired, I walked.  I still (I hate to admit) do that in races.

As I’ve aged, I realize that this method will keep me running longer (not distance but years.) And now I use it for ALL my long runs and even for most of my shorter ones.

Here are 5 benefits of the Run-Walk=Run method:

1.The early walk breaks will help to erase fatigue.

You have more energy as you continue your run and you won’t be tempted to shorten the distance.

2. The later walk breaks will reduce or eliminate overuse muscle breakdown.

IOW, fewer overuse running-related  injuries will result.

3. By shifting back and forth, you will be distributing the workload among a variety of muscles, increasing your overall performance.

This could give you faster total race finish times.

4. It will help to speed up your post-run recovery because there is less muscular damage to repair.

You will feel better after and definitely better the next day.  No DOMS.

5. You will enjoy your runs more.

They will seem less monotonous.

If you run with someone else, it’s easier to chat. You talk to each other  during the walks.

And you can be flexible with your intervals.

At any point, you can switch them up.

What intervals should you use?

Everyone has their own idea about what intervals they like.

It can be based on whether or not you are a beginning or veteran runner.  Or are you perhaps returning from an injury?  Maybe you are training for your longest distance race ever?

I used to do 90:45 for my long runs.

According to the chart above, I should probably do 90:30 or 60:30 but lately I am enjoying 60:60.

Happy Running! Do you use the run/walk method? If so, what intervals so you use? Please share.

 

 

 

 

 

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It’s Friday so I’m also linking up with bloggers, Me (My First 5K and More), Running With Attitude, Run Laugh Eat Pie, Runs with Pugs, and the Running Teacher!

So Join in!

And don’t forget to link back to your hostesses and visit some other bloggers.

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