# Walking Workouts Boost Running Performance Through "Jeffing"

A training method called "Jeffing" combines walking intervals with running to build aerobic capacity while reducing injury risk. The technique comes from Coach Jeff Galloway, who popularized run-walk-run training decades ago. Runners alternate between running segments and walking breaks, allowing the body to recover mid-workout while maintaining cardiovascular benefits.

The science supports the approach. Walking intervals preserve muscle glycogen stores and lower overall injury rates compared to continuous running, particularly for distance runners building weekly mileage. Research shows that run-walk training produces similar aerobic gains to steady running while placing less stress on joints and connective tissue.

Jeffing works best for endurance athletes preparing for half marathons and marathons. Beginners benefit most from the method, as walking breaks prevent overuse injuries during base-building phases. Experienced runners use it for long runs, inserting walk breaks every mile or every 10 minutes of running to extend total workout duration without breaking down tissues.

The practical application is straightforward. During a long run, alternate 90 seconds of running with 30 seconds of walking. Adjust the ratio based on fitness level. Less experienced runners might use equal walking and running intervals. Elite runners might run 20 minutes, then walk one minute.

Galloway's research indicates that runners using walk breaks complete longer distances with better recovery and lower injury rates than those running continuously. The method also reduces perceived exertion, making long training sessions feel more manageable.

Implementation requires consistency. Add Jeffing to one weekly long run rather than changing your entire training plan. Start with conservative intervals and gradually extend running portions as fitness improves. Monitor weekly mileage carefully since the extended duration of walk-run workouts can increase total volume rapidly.

The strategy works because walking preserves aerobic adaptations while giving joints