NEW YORK, May 22 — Boost your training by combining running with walking. This technique, known as “jeffing,” is a great way to increase endurance and better manage fatigue while reducing the risk of muscle soreness.
“Jeffing” is a training method that combines running and walking. It was invented by American athlete Jeff Galloway in the 1970s. Alternating between running and walking is useful for beginners and experienced runners alike. In fact, in “Jeffing” he runs for a minute or two, followed by a slightly longer walk. Initially, this running/walking combination lasts about 20 minutes. As your session progresses, you can lengthen the time between runs and shorten the time between walks.
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It’s similar to the Swedish training method.”Fartlek” (meaning “speed play”), this practice involves varying your pace by alternating between running and walking. Fartlek, “Jeffing” focuses more on endurance than speed. This is especially useful for novice runners. “The main types who would benefit from the run-walk approach would be beginners who initially lack aerobic fitness,” said running coach Aaji Thiruchelvam. stylist uk. He continues: “This effectively takes you out of your comfort walking zone and allows you to experience bursts of higher-intensity work to accelerate your progress.” This technique is also useful for experienced runners looking to improve their endurance. It is suitable.
“Jeffing” is also mentally beneficial. “People who have recently taken up running may be a little nervous, so knowing that psychologically it’s okay to take a break from running can help you finish your run with peace of mind,” he says. says Arj Thiruchelvam. “It can reduce your risk of injury, especially if you’re new to the sport,” explains sports medicine physician Dr. Ashley V. Austin in an interview. self “Running is one of the most impactful forces on your joints,” says Dr. Austin. self“So if you go too fast you can experience pain and overuse injuries. The run-walk method allows you to go slower and safer.”
In fact, according to a study published in the journal 2016, Sports Science and Medicine Journal, “Jeffing” allows you to complete a marathon almost as quickly and with less muscle soreness and fatigue as you would run it continuously. “While a combined running and walking strategy does not reduce cardiovascular stress, non-elite runners can achieve similar finish times with less (muscle) discomfort. ” explain the study authors.
