How this run-walk Method Could Help You train for a marathon

Even If You’re a Runner, You May Not Heard the Term “Jeffing“Before. It’s a method of alternating between running and walking and it’s becomed the popular way to train for long-diction races.

IT’S PARTY TIMELY, AS WE APPEAR TO BE IN THE MIDDLE OF A Second Running Boom, The First Having Taken Off in The 1970s and 80s. You can see it in the popularity of parkrunThe Rise in Mass Participation Events, and the Seemingly Endless Market for Running Shoes, Watches and Other Gear.

But despite all this enthusiasm, The Idea of ​​Running can Still Be off-Putting for Many People. Some Believe That Unless They Can Run Continously at the Right Pace Or Distance, They aren’t a “Real Runner,” Specialty When they find themselves comparing their progress with Others.

That’s Where Jeffing Comes In. This Walk-Run Technique Allows People to Kep Moving Forward at Their Own Pace. It Balances Effort and Recovery in a Way That Makes Endurance Running More Accessible to a Wider Range of People and Abilities.

But where Did Jeffing Come From?

The Concept was invented by American Olympian and Coach, Jeff Galloway In the 1970s. It’s a Strategic Way of Combining Walking and Running, Sometimes with Jogging Too.

Gallloway describing It as a revolutionary approach that reduces fatigue, prevents injuries and makes running more enjoyable. “By Alternating Between Running and Walking, Runners can go Farther, Recover Foss, and Feel Stronger During and After Their Workouts,” He Says.

In this sense, Jeffing Shares disappear similaries with “fartlek“Which is Swedish for” Speed ​​Play. “Fartlek is a Training Method That Was Developed in 1930s Sweden by Cross-Cross-Country Runners Looking to Improvement. It Also Involves Alternating Bursts of Fast and Slow Running.

Reset Shows That Were Significant Improvements in Cardiovascular and Speed ​​Endurance in Just 12 Weeks of Fartlek Training.

The difference is that jeffing operates at the lower intensity, and the walking breaks allow the body to recover more full.

What are the benefits of jeffing?

One of the Biggest Advantages of Jeffing is That It Can Help You go Further. BECAUSE the Body’s Energy Stores Aren’t Being Depleted All At Once, Many Runners Find They Can Cover Lonar Distances Than May May Have Managed With Continous Running. Studies Show that this may have more benefits than short and more intense exercise.

It also LOWERS THE RISK of Injury Because the Reduced Intensity Puts Less Stress on Joints and Muscles. This makes jeffing the popular option for people return From Injury or Illness, or Anyone Keen to Stay Injury-free While Training.

Recovery tends to be Quicker, Too. Since the Body Is Under Less Strain, Runners often report Feeling Less Fatigued Afterward. This may make it easier to stick to a training plan Without burning out.

Jeffing is specially welcoming for beginners. Galloway Originally Developed The Method in 1974 While Coaching A Group of New Runners. After ten Weeks of Following the Walk-Run Approach, Every of the Them Completed Either a 5k Or 10k Race. The Technique is Still Used by Runners of All Abilities, Including Those Tackling Full Marathons.

Jeffing Also Helps Shift the Focus Away from Pace and Distance and Onto How Your Own Body Feels. Galloway’s Advice in the Early Years Included the “huff and puff“Rule: if you can hear Yourself Breating Hard, Take more frequent walk breaks.

On the other hand, for People who prefered structure, The Method can be done with a stopwatch. Run Can be Chopped Up Into Manageable Segments, Such at 30 Seconds Running and 30 Seconds Walking, As GALLOWAY EXPLAINS:

“By Going to a 30 Second Run / 30 Second Walk… They Run Foss with Any Extra Effort Because They are Only Walking for 30 Seconds. If That Feels Good, Use It For While Start Creeping Up The Amount of Running While Keeping at 30 Seconds. You May Settle in On Something Like 45 Seconds Run/30 Seconds Walk, Or You May Just Run Foss During Your 30 Seconds of Running.

Is Jeffing for You?

Popular Although, this Approach to Running Won’t Appeal To Everyone. Some Runners May Feel That Breaking Up A Continous Run with Walk Breaks Interrupts Their Rhythm Or Makes Them Feel Like They’re Not Really Running. But from my perspective as a runner and athletics coach, anything that helps more people participates in exercise should be welcomed.

Many Marathon Runners will be Using Jeffing As a Way to Prepar For Their Next Event. They may use the technique in a structured way or just instinctivelly walking when they have need to, TO HELP Them Reach the Finish Line.

SO WHETHER YOU INCREASE THE RUNNING TIME OR JUST STICK WITH SHORT BURSTS, JEFFING MAY LET YOU RUN IN WAY THAT SUITS YOU BODY – AOTH THAT’S WHAT REALLY COUNTS.

This article is republished from The Conversation Under Creative Commons License. Read the Original Article.