The topic this week is Free so I am choosing to talk about “Jeffing” or how I do all my runs these days.
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 if I have aches and pains, it allows me to still get my runs done.
So now I use it for ALL my runs.
Here are a few 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 often use 90:45 for my long runs. But if I am struggling I have used 60:60 and even 30:30. The important thing is to keep moving and get it done.
According to the chart above, I should probably do 90:30 or 60:30?
Happy Jeffers…
Happy Running! Do you use the run/walk method? If so, what intervals so you use? Please share.
and tomorrow:
I’m also linking up with: co-hosts Coach Debbie Runs, Confessions of a Mother Runner, Mile by Mile, and Runs with Pugs
My First 5K and More... 