If you’ve ever felt that running is just too hard on your body, you’re not alone. Many women share that sentiment. The good news? There’s a way to run that’s kinder to your joints and muscles. It’s called the Jeffing method, named after Jeff Galloway, a US Olympian and running coach. This approach combines running with intentional walking intervals, making it accessible and manageable for everyone, especially beginners or those returning to the sport.
The Jeffing method makes running easier on your body by mixing running with walking intervals, perfect for beginners.
By incorporating regular walking breaks, you can reduce the impact and stress on your body. This means less pain and a lower risk of injury while still enjoying the benefits of cardiovascular exercise. Imagine your heart rate and breathing recovering during those walking intervals. It’s a game-changer for improving endurance and comfort. You’ll find that the Jeffing method allows you to tackle longer distances without the usual aches and strains. In fact, studies have shown that marathon times for Jeffing are similar to those for continuous running, demonstrating its effectiveness. Additionally, this method is suitable for runners of any fitness level to enhance performance and enjoyment.
Starting with Jeffing is simple. A common beginner ratio is to run for 1–2 minutes, then walk for 1–2 minutes. You can stick to this pattern for about 20 minutes, repeating the cycles throughout your session. As your fitness improves, feel free to adjust your intervals. Lengthen your running time and shorten your walking breaks as your body adapts. The key is to establish a consistent rhythm right from the beginning, rather than waiting until fatigue sets in.
Listening to your body is essential. If you feel pain or excessive fatigue, don’t hesitate to pause or extend your walking intervals. This approach emphasizes consistency over intensity. You’re not chasing speed or long durations; instead, focus on manageable sessions that fit your lifestyle.
The Jeffing method has been around for decades and is widely embraced by long-distance and ultra runners. Many women have reported lower injury rates and have achieved their race goals using this technique. You’re not just running; you’re engaging in a sustainable practice that supports your overall health.
