What Is Jeffing? The Walking-Running Fitness Trend

Jeffing, a dynamic combination of walking and running, is rapidly becoming one of the top fitness trends of 2025. This run-walk technique, designed to enhance endurance, minimize fatigue, and prevent injuries, is gaining traction among both seasoned and beginner runners. While not a new concept, its effectiveness in making long-distance running more manageable is drawing fresh attention from fitness enthusiasts. The simplicity and accessibility of jeffing make it an attractive option for runners of all fitness levels.

Understanding Jeffing and Its Growing Popularity

The jeffing technique—named after Jeff Galloway, the athlete who popularized it—consists of alternating between running and walking intervals. Beginners typically start with shorter running segments and longer walking breaks, gradually increasing running duration as endurance improves. By following a structured plan, runners can gradually build their stamina and confidence without experiencing excessive strain or burnout.

Far from being a passing trend, jeffing has been a proven method for over six decades, helping runners build stamina, prevent injuries, and even improve race times. According to a recent Protein Works report, jeffing is set to be one of the defining fitness trends of 2025. More and more runners are realizing that jeffing allows them to train consistently and enjoy running without excessive fatigue.

Previously, many runners viewed walking during a run as a weakness. However, the technique has been embraced by endurance athletes and ultramarathoners, who strategically integrate walking breaks to enhance performance. Studies have shown that runners who incorporate planned walk breaks often finish races in the same time—or even faster—compared to those who run continuously. This is because periodic walking helps delay muscle fatigue, allowing runners to sustain their pace or push harder when they resume running.

Benefits of Jeffing

One of the biggest advantages of jeffing is its ability to reduce the risk of injury. Continuous running can cause fatigue, leading to improper gait mechanics and overuse injuries. By incorporating walking intervals, runners distribute impact forces more efficiently, minimizing strain on joints and muscles.

A study published in the European Journal of Sport Science found that marathon runners who utilized walk breaks performed just as well as those who ran non-stop. Additionally, those practicing jeffing reported significantly less muscle soreness and fatigue in the days following their race. By reducing stress on the body, jeffing allows runners to maintain a steady and sustainable training routine.

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Another benefit of jeffing is that it makes running more enjoyable. Many runners find long distances intimidating, but by breaking a run into manageable segments, jeffing provides a mental boost and makes it easier to stay motivated. The ability to recover during walk breaks allows runners to stay engaged and focused rather than feeling overwhelmed by exhaustion.

When Jeffing May Not Be Ideal

While jeffing is highly effective for endurance running, it may not be suitable for every race. Certain competitive events have strict cutoff times that could make frequent walk breaks impractical. Additionally, if a runner’s primary goal is to improve speed, they will still need to incorporate targeted speed training into their regimen. Interval training, hill sprints, and tempo runs remain essential for runners aiming to increase their pace and achieve personal bests in competitive events.

Some elite runners may also prefer continuous running to maintain momentum and meet specific race goals. However, even experienced runners can benefit from jeffing as a recovery strategy, especially when returning from an injury or building mileage in a training cycle.

Final Thoughts

Jeffing is an effective method for runners looking to cover long distances with less fatigue, reduced injury risk, and faster recovery while maintaining strong performance. Whether you’re a beginner aiming to complete your first marathon or an experienced runner seeking sustainable training techniques, jeffing offers a practical and proven approach to running success. By incorporating walk breaks strategically, runners can maintain endurance, prevent injuries, and keep their training enjoyable and sustainable for years to come.

Source: https://timesofindia.indiatimes.com/life-style/health-fitness/fitness/what-is-jeffing-a-power-combo-of-walking-and-running-that-is-fast-gaining-popularity/articleshow/119049039.cms