Walk, don't run! How the Jeffing method can help you cross a marathon line

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Anyone who's completed a marathon will be aware of the physical and mental challenges involved in doing so. A marathon is one of the most punishing foot races on the planet, and just training for such an event can be a daunting prospect. But did you know that a pace-shifting technique exists that involves walking, and which can get you to a marathon finish line in roughly the same time as continuous running? If you're a keen runner preparing for your next marathon, you'll want to know more about Jeffing. But what exactly is this odd-sounding training method, and how does it work?

The daunting task of completing a marathon

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Completing a marathon is a daunting prospect. Training for such an event involves adapting your body to the rigors and demands of 26.2 miles (42.2 km) of running. In 1908, one of the earliest Olympic dramas captured by the cameras was Dorando Pietri of Italy reaching the tape in the marathon at the Summer Games in London.

An effort beyond the ability of most

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Pietri had already collapsed as he entered the stadium, and was helped to his feet by officials and guided to the finish line. He was, of course, disqualified for receiving assistance, but the event, watched by 90,000 people, had such impact that Britain's Queen Alexandra subsequently presented him with a cup to mark his courage and determination.

Winning ways

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And courage and determination is what it takes to compete in a marathon. To get it right, you need to increase your cardiovascular fitness and endurance, as well as your ability to conserve and manage energy during the race—levels of fitness that awarded Sabastian Sawe of Team Kenya first place in the Men's 2025 TCS London Marathon on April 27 in England. 

Jeff Galloway

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Jeff Galloway is an American Olympian credited with devising the run-walk method known as "Jeffing." It's a process of training that can be practiced by beginners and experienced runners alike and involves running a bit then walking a bit.

American Olympian

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Galloway was a 1972 US Olympic Team member in the 10,000 meters, and has been a running coach for over 50 years. He came up with the revolutionary concept of pace-shifting in 1973. Jeffing has since been celebrated as a way of reducing fatigue and preventing injuries, and making running more enjoyable.

What is Jeffing?

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Jeffing is essentially another way of warming up before engaging in a run. Warming up prevents injuries by loosening your joints, and improving blood flow to your muscles. A top athlete will warm up with a light jog before speeding up to get the blood flowing.

Running and walking

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The idea behind Jeffing is that by alternating between running and walking, runners can go farther, recover faster, and feel stronger during and after their workouts.

The same bipedal movement

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But walking and running are not at odds with each other. Indeed, the two disciplines are part of the same spectrum of bipedal movement.

Less pain and strain

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Of the runners taking part in the study, those who used the run-walk method during the marathon reported less muscle pain and fatigue in the aftermath.

Physical and psychological benefits of Jeffing

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Galloway describes the physical and psychological benefits associated with his technique as "circuits," of which there are three.

"Vitality" circuit

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Secondly, the "vitality" circuit describes how runners initially lacking vigor at the start of their workout slowly become energized and remain so for the rest of the day.

Fartlek, another training approach

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Jeffing has been spoken of in the same breath as another oddly-named training approach: fartlek. Swedish for "speed play," fartlek is a term for a system of unstructured training for distance runners in which the terrain and pace are continually varied.

Taking Jeff on the road

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In order to add more variety and complexity, runners can add another speed into the run. This would change a normal fartlek by incorporating a jog, run, and a full-out sprint. Runners looking to "Jeff" in such a manner can, of course, do so, too

First in the Peachtree Road Race

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In 1970, Galloway became the first winner of the Peachtree Road Race in Atlanta, Georgia. The event (pictured) is still run today as a series of two 6.2-mile (10 km) runs held annually in the city, once during the first weekend of January and the other on Independence Day.

Avon International Women's Marathon

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In 1978, Galloway co-founded the Avon International Women's Marathon. Held annually at various locations until 1984, the event helped promote the advent of the women's Olympic marathon.

How to use Jeffing in a race

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If you plan to Jeff during your next marathon, it's worth studying the course layout in advance and formulating a strategy so you can align your walk breaks with water stations and hilly sections, for example.

Pre-planning is key

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Planning your run-walk doesn't necessarily mean losing out on speed. Instead, it's about reading the landscape and adjusting the pace-shifting strategy depending on the terrain and how you're feeling.

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