What if you could run faster, feel better, and reduce injury risk — all by slowing down? “Jeffing,” a run-walk technique developed by Olympian Jeff Galloway, is helping runners of all abilities achieve that exact goal.
Despite sounding counterintuitive, adding walking breaks can actually improve race times and boost endurance.
More runners are turning to this approach to transform not only their splits, but also their motivation. Here’s how jeffing works, why it’s worth trying, and tips to implement it without losing momentum or drive.
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What Is Jeffing?
Jeffing is a structured system where runners alternate planned periods of running and walking. It’s also known as the Galloway Method or run-walk-run.
Jeff Galloway, a U.S. Olympian, first developed it in the 1970s to help injury-prone and beginner runners enjoy the sport without burning out. Now, it’s a go-to strategy for training plans worldwide — from beginners’ Couch to 5K programs to veteran marathoners chasing personal bests.
In a post on his website, Galloway wrote that experienced non-stop runners who switch to the method “run an average of 7 minutes faster in a half marathon and over 13 minutes faster in a marathon.”
How the Run-Walk-Run Method Works
The key to jeffing is customizing your walk-run ratio. There’s no one-size-fits-all rule.
Popular ratios include:
- 1:1 – One minute of running followed by one minute of walking.
- 4:1 – Four minutes running, one-minute walking.
- 30/30 – 30 seconds running, 30 seconds walking (often used by beginners).
Over time, runners can reduce walking intervals or shift their ratio to reflect improved endurance. Some, like lifestyle writer Amy Glover, even walk 30 seconds at the end of each kilometre instead of using time.
Galloway recommends keeping walk breaks to 30 seconds or less when speed is the goal. But you can save your breaks and stack them together — such as walking one minute after eight minutes of running if your standard is 1:4.
Other runners base their walk breaks on heart rate: walking until their pulse drops to a pre-set number before running again. Apps or interval timers can help set reminders so you don’t have to monitor the clock constantly.
Why Jeffing Is More Than Just for Beginners
The run-walk-run approach isn’t just for those easing into jogging. Research and anecdotal reports show performance improvements for runners at all levels.
A 2016 study published in the Journal of Science and Medicine in Sport compared marathoners who used run-walk intervals versus those who ran non-stop. Surprisingly, they finished in similar times, but the jeffers experienced less muscle damage and fatigue.
This aligns with Galloway’s logic that alternating muscle groups helps disperse physical stress and sustain performance over long distances.
“By shifting back and forth between walking and running muscles, you distribute the workload among a variety of muscles, increasing your overall performance capacity,” said Jeff Galloway. “For veteran marathoners, this is often the difference between achieving a time goal or not.”
Key Benefits of the Jeffing Method
1. Faster Recovery and Less Fatigue
By incorporating walk breaks, you’re not constantly taxing the same muscle groups. This aids recovery mid-run and can reduce post-run soreness.
2. Improved Race Times
Contrary to what many believe, slowing down in intervals can lead to faster overall times. Glover, who began jeffing after years of casual running, shaved six minutes off her 10K time after adopting the system.
3. Reduced Injury Risk
Walk breaks give joints and overused muscles breathing room. Galloway created the method to lower injury risk, especially in endurance events like marathons or ultrarunning.
4. Better Mental Motivation
The walk intervals can make long runs feel more manageable. There’s always a break coming up, which increases mental stamina. For some runners, it removes the psychological barrier that makes running feel intimidating or burdensome.
How to Start Jeffing
Anyone can try jeffing, but how you start depends on your ability and goals. Here’s how to ease in:
Step-by-Step:
- Determine Goal: Are you building endurance, recovering from injury, or getting faster?
- Pick a Ratio: Beginners may favor 1:1 or 30/30. Experienced runners can opt for 3:1 or higher.
- Use a Timer: Apps like Runkeeper or intervals on your smartwatch help stay on pace.
- Be Consistent: Follow your ratio strictly every run. This builds rhythm and results.
- Listen to Your Body: Adjust walks based on how you’re feeling. Jeffing is highly customizable.
Pro tip: If you’re training for a race, practice jeffing during long runs. On race day, follow the same ratio — don’t try to “just run the whole way” if it’s not how you trained.
Why Slower Sometimes Means Smarter
In recent years, many coaches have reassessed the value of slower training. The jeffing method fits into a wider trend of more mindful, recovery-friendly running habits.
A HuffPost article on slow running noted that low-intensity methods improve aerobic capacity, reduce cortisol, and encourage more consistent training days — all essential for progress.
The Bottom Line
Jeffing blends science and simplicity. Whether you’re a brand-new jogger or a marathon veteran, run-walk intervals offer mental and physical gains that can elevate your running journey.
Sometimes, progress isn’t about pushing harder. It’s about being smart.
“I’ve been more motivated to complete my runs,” Glover said, “and to my shock, I’ve since shaved six minutes off my 10K time.”
Sounds slow and steady really might win the race — or at least help you enjoy it more.
