Ilaria Rosella Pagliaro The Jeffing method alternates running and walking, offering benefits such as reduced fatigue, injury prevention and increased endurance.
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The Jeffing method, alternately walking and running, can be the answer. This approach, created in the 1970s by former Olympic athlete Jeff Galloway, has been gaining popularity for different kinds of runners.
The idea of the jeffing fundamentals
The beauty of the Jeffing approach lies in the switching between running and walking when training. This method helps reduce muscle and joint fatigue, allowing runners to run more distance while at a lower physical stress level. Scientific studies have proven that the inclusion of walking intervals reduces the possibility of experiencing injuries such as plantar fasciitis, tendinitis, and knee pain.
Scientifically proven advantages of the jeffing approach
The run-walk combination has multiple benefits evidenced by science:
Lesser fatigue and better performance
Run-walking enables the body to recover throughout the exercise, enhancing endurance and overall performance. Runners are able to keep a consistent speed for extended distances without extreme fatigue through this strategy.
Fitness for various fitness levels
Jeffing is highly adaptable and can be used to suit personal needs, making it ideal for beginners and seasoned sportspersons alike. The ability to modify the running and walking intervals allows every individual to train at their own pace.
Greater motivation and enjoyment of running
The excitement generated by a combination of running and walking ensures that training is more engaging and less tedious, enhancing motivation and enjoyment of physical training.
How to include jeffing in your training
To start practicing Jeffing, do the following:
- Select the right run/walk ratio for yourself: Beginners can start with 1 minute running and 1 minute walking. As you get more endurance, increase the running sessions gradually.
- Use tools to track your intervals: Smartwatches and apps can help you keep a tab on your running and walking duration so that you stick to the recommended intervals.
- Listen to your body: It’s crucial to adjust your intervals based on your physical sensations, increasing or decreasing running and walking times as needed.
Jeffing is an effective and scientifically supported method to improve endurance, reduce the risk of injury, and make running a more enjoyable activity. Regardless of your experience level, this technique offers a valid alternative to traditional methods, promoting sustainable and adaptable physical activity.
