If you’ve ever overheard runners talking about ‘Jeffing’, you might have found yourself wondering: what the Jeff are they on about?
No, it’s not some obscure slang or a niche running club initiation — Jeffing is a popular and effective run-walk technique that helps runners of all levels improve endurance, reduce fatigue, and even finish races faster. Struggling to achieve a great half marathon time? Perhaps Jeffing is the missing ingredient.
If you're curious about how to get more distance into your training, you may want to sign up to our Run 1000 Miles Challenge which grants discounts on gear and monthly running advice to be your best! So, who is Jeff, and why do runners swear by his method?
Who is Jeff?
Jeff Galloway, an American distance runner, competed in the 1972 Olympics at 10,000m and later became one of the most influential running coaches in the world. In 1973, he opened a running store in Philadelphia and was asked to teach a beginner’s running class. His students, many of whom had little to no running experience, struggled to maintain a steady run without becoming exhausted or injured.
To help them build endurance, Jeff introduced scheduled walking breaks into their runs. By the end of the 10-week program, every runner had successfully completed a 5K or 10K event—without injuries. Thus, the ‘Run Walk Run’ method was born, and it has since helped thousands of runners achieve their goals.
What are the benefits of Jeffing?
Jeffing is more than just taking walk breaks—it’s a structured approach to pacing that maximises efficiency and prevents fatigue. According to Jeff Galloway himself, the method offers multiple benefits (source: jeffgalloway.com):
– Gives runners cognitive control over their workouts
– Reduces post-run soreness and allows for quicker recovery
– Encourages beginners to start running with confidence
– Helps non-stop runners rediscover the joy of running
– Improves race finish times—on average, runners using the correct Run Walk Run ratio finish half marathons 7 minutes faster and marathons 13 minutes faster
– Prevents exhaustion and injury by reducing overall muscle fatigue
What’s the best run/walk ratio?
The right ratio depends on your fitness level, goals, and the distance you're running. A simple way to get started is the ‘Huff and Puff’ test: when you feel yourself breathing too hard, take a short walk break before resuming your run. However, to get the most from Jeffing, setting structured intervals from the start of your run is key.
Common run-walk ratios include:
– 1:1 (30 sec run / 30 sec walk) – Great for beginners
– 2:1 (1 min run / 30 sec walk) – A good balance of effort and recovery
– 4:1 (4 min run / 1 min walk) – Popular among marathon and ultra runners
Most modern GPS watches allow you to set timed intervals, making it easy to follow your chosen ratio without constantly checking the clock.
When should you try Jeffing?
Jeffing isn’t just for beginners—it’s a proven strategy for all kinds of runners. You might find it especially useful if:
– You’re returning to running after an injury
– You’re struggling with fatigue towards the end of a race
– You’re training for a marathon or ultra and want to conserve energy
Even experienced runners use the technique to pace themselves during tough events. Many ultra-distance athletes incorporate Jeffing into their race strategy to ensure they have enough stamina to finish strong.
Give Jeffing a go!
Why not try Jeffing on your next run? Start with a simple 1:1 ratio—30 seconds of running followed by 30 seconds of walking. Adjust the intervals as needed to match your fitness level, and see how it impacts your endurance and recovery.
And one final fun fact: Jeff Galloway himself never refers to his method as ‘Jeffing’ on his official website—yet the name has taken on a life of its own in the running community. A true legend indeed!
About the author
Long-time LFTO contributor and mountain leader Simon James is your expert for today's top tips. Simon is also the founder of Run the Wild, who run events from local 10Ks up to weekend trail running experiences in the Alps. Definitely check them out if you're looking for your next trail running adventure.