A Review of "Jeffing", One Olympian & Coach's Approach to Marathon Training

This January, 2025 piece in the NY Post: What is ‘Jeffing’? The Olympian-approved running method fights muscle fatigue — and helps you finish races faster really gained traction for several reasons. The revolutionary running method's creator, Jeff Galloway has all the credibility you could ask for as an Olympian and successful coach. No wonder it got so much attention.

Here's a summary of the article:

Jeffing is a run-walk method developed by Olympian Jeff Galloway, designed to help runners complete races with less fatigue and a lower risk of injury. The approach involves alternating between short bursts of running and scheduled walking breaks, allowing muscles to recover while maintaining a steady pace. Unlike traditional training that pushes continuous running, Jeffing emphasizes strategic walking intervals, which can lead to faster overall race times by preventing burnout and muscle fatigue. The method is particularly popular among beginner long-distance runners, as it makes marathon training more accessible and reduces the risk of overuse injuries.

One of the biggest takeaways from Jeffing is that walking during a run isn't a sign of weakness but a strategy for endurance and efficiency. Studies and anecdotal evidence show that runners using this technique often finish races feeling stronger and recover more quickly than those who run continuously. Jeffing is also flexible, with runners tailoring their walk-run ratios to their fitness level and race goals—common ratios include 30 seconds of walking for every 3 to 5 minutes of running. As more runners and coaches embrace this method, it challenges the traditional mindset that walking is only for beginners and proves that smart pacing can lead to better overall performance.

Here's my take and some key things to consider before jumping in to Jeffing right away...

I'm supportive of anything that enables more people to experience and hopefully fall in love with running and this method does that! As the article states, the walk/run method is perfect for new runners, beginners or more experienced runners starting a new routine which I agree with.

The writer claims early-on though that the approach has been shown to prevent running injuries, boost endurance and even increase speed. From my perspective, segmenting runs with walking sections is more a way to avoiding injuries than to prevent them. Of course, we won't incur running injuries if we don't run at all, so naturally we'll incur less if we run less. There is nothing more correlated to injuries in running than how quickly we add volume and intensity which is the key principle to understand. Run/walking is one way of controlling the volume and intensity at which you run, but it's not the only way.

As for boosting endurance and increasing speed? Yes, but only if you're essentially a first-time runner. Going from doing nothing to doing something is the most impactful way to increase endurance and speed, no doubt. If you already have some experience running and are looking for ways to get to the next level then this is likely not for you.

Regarding the claim that some are achieving faster race times by incorporating walking, only unrealistic goal setting and pace control issues could result in slower times by running only vs. running and walking. A consistent, steady pace is always the most efficient way to bet from point A to B on foot. It's heart rate variation that is the most stressful. As long as you set the right goal and can execute the pace, running will always be fastest.

More and more we're learning about how strong our mind/body connection is. Mental strategies and psychological training are becoming increasingly effective ways of improving performance. In my experience as a competitive runner, my approach in training was one that I mirrored on race day. Pushing through discomfort (not injuries) was how I prepped to endure on race day. Jeffing involves using fatigue as a guide for when to walk which for someone seeking to run a goal time for a specific distance, I fear the method might condition us to shy away from exerting ourselves which is a key feature of running our goals!

My caution is to use the run/walk method when appropriate! It's for new runners or experienced ones coming back from injury. Do not be convinced that this is a secret way to achieve more by doing less which is tempting! So called "hacks" and other short cuts to athletic success are all the rage in the world of running lately. Let's not forget that what makes achieving our goals so meaningful is that they are hard. If they weren't, what would be the point?

What is Coach Sté's "On The Level"

With algorithms drowning us in hyped-up gear reviews and bold training claims, it’s hard to distinguish between valuable insights and click bait fluff. Here, I analyze the latest in running news, gear innovations, and training trends, offering my considerations to help runners at all levels make informed decisions.

Whether it’s evaluating the claims of a new workout method or bringing viral products back down to earth, his blog delivers clear, actionable insights tailored to distance runners who value substance over sensationalism.