She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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The Jeff Galloway running technique has been around since the 1970s, but it’s now become a verb. So let’s explain Jeffing and why it’s an excellent way for beginners to start running.
I’m ahead of the curve. Back in 2001, I moved to New Zealand and started running – a lot! When training for half marathons and marathons, I’d extend my distance by running for a bit, then walking for a bit, a technique made popular by the Olympic runner Jeff Galloway.
It’s now trendy again and being called Jeffing.
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What Is the Jeff Galloway Walk-Run Technique?
Often simply referred to as the Walk-Run Method, is a structured approach to running that alternates between intervals of walking and running.
Olympian-turned-running coach Jeff Galloway popularized it as a way to make running accessible and reduce the physical and mental barriers that often discourage beginners.
The method is simple: instead of trying to run continuously for a set distance or time, you break your workout into manageable segments. For example, you might run for 30 seconds, then walk for 1 minute, repeating this cycle throughout your session. Over time, the running intervals gradually increase while walking intervals decrease as you get fitter, and this builds up your endurance and stamina.
Why Is Jeffing Great For Beginners?
1. It Feels Nicer
Running isn’t easy at first. It can make your legs ache; you can get tired and out of puff – it’s discouraging. The walk-run technique minimizes these risks by giving your body regular breaks during each session. Walking intervals allow your heart rate to recover and your muscles to rest, reducing the overall impact on your joints and preventing overuse injuries.
2. Builds Endurance Gradually
If you go and try and run 5k straight out of the box, you’re likely to fail – or at least ache a lot the next day, even if you have some level of fitness from another exercise, just because you’re using your muscles and lungs differently.
The walk-run technique allows you to gradually increase your stamina by alternating between effort and recovery. Over time, the running segments become longer and the walking segments shorter, helping you progress at your own pace.
3. Boosts Confidence
You’re always progressing on the plan – even if it’s just adding a few more seconds, or doing a little bit faster. That can be super motivating – so, celebrate it. It might not seem much per session, but it does all build up – and, after a month you’ll be surprised how much more you’re doing without really noticing it.
4. It’s Easier To Do Regularly
Consistency is the key to building any fitness habit. Because the walk-run technique is less physically taxing and more enjoyable, it’s easier to maintain a regular running schedule without feeling burnt out.
5. It’s Great For All Levels
Whether you’re new to exercise or returning to running after a long break, the walk-run technique can be tailored to your fitness level. If you’re a total newbie, walk for longer than you run. If you’re fitter, then, run for longer than you walk or increase your speed. You can adjust the length and intensity of your intervals to suit your needs and gradually progress as your fitness improves.
So, now you’re convinced, here’s how to get started with Jeffing…
A One-Month Beginner Plan
Here’s a simple four-week plan to help you get started with the walk-run technique. This plan assumes you’re starting with minimal running experience and focuses on gradually building your endurance.
Week 1: Getting Started
Goal: Introduce your body to running with short, manageable intervals.
- Schedule: 3 sessions per week (e.g., Monday, Wednesday, Saturday)
- Warm-Up: 5 minutes of brisk walking
- Workout:
- Run for 15 seconds, walk for 45 seconds (repeat 10 times)
- Total workout time: 10 minutes
- Cool Down: 5 minutes of slow walking
Week 2: Increasing Running Time
Goal: Begin to extend your running intervals while keeping walking intervals manageable.
- Schedule: 3 sessions per week
- Warm-Up: 5 minutes of brisk walking
- Workout:
- Run for 30 seconds, walk for 1 minute (repeat 10 times)
- Total workout time: 15 minutes
- Cool Down: 5 minutes of slow walking
Week 3: Building Stamina
Goal: Continue to increase running intervals and reduce walking time.
- Schedule: 4 sessions per week (e.g., Monday, Wednesday, Friday, Sunday)
- Warm-Up: 5 minutes of brisk walking
- Workout:
- Run for 45 seconds, walk for 1 minute (repeat 10 times)
- Total workout time: 20 minutes
- Cool Down: 5 minutes of slow walking
Week 4: Progressing Further
Goal: Transition towards longer running intervals and shorter walking breaks.
- Schedule: 4 sessions per week
- Warm-Up: 5 minutes of brisk walking
- Workout:
- Run for 1 minute, walk for 1 minute (repeat 10 times)
- Total workout time: 20 minutes
- Cool Down: 5 minutes of slow walking
You can then build on the technique to start going longer distances by listening to your body and extending the number of walk/run intervals you do or the timings of them.
If you then decide to go even further, I’d strongly suggest heading over to the official Jeff Galloway website, where you’ll find training plans for all sorts of distances and goals, plus lots of other advice like ways to work out timings for your perfect amount of walking vs running.
Other Tips for Success
Listen to Your Body
Pay attention to how you’re feeling during each workout. If you experience pain or excessive fatigue, scale back the intensity or take an extra rest day. But also, if you’re finding things a bit easy don’t be afraid to challenge yourself slightly.
A good rule of thumb is not to increase time, distance or intensity by more than ten per cent a week, but to experiment and see how you feel.
Wear Proper Shoes
Investing in good running shoes can make a big difference in your comfort and prevent injuries. Visit a specialty running store to find the right fit for your feet. If you find a pair you like the look of; you can also see if Jake over at That Fit Friend has reviewed it to check out if it will go the distance.
Stay Hydrated
Drink water before and after your workouts to stay hydrated. If you’re running in hot weather, consider carrying a small water bottle – a running belt is a good idea here, as holding things in your hand can affect your form (see more on our guide to running with your phone).
Track Your Progress
Use a running app or journal to log your workouts. Tracking your progress can be motivating and help you see how far you’ve come.
Looking For More Running Advice?
Check out our post containing 46 brilliant running tips from coaches, regular runners and Olympic athletes next.
Focus on Consistency, Not Speed
As a beginner, your goal is to build endurance and develop a running habit. Don’t worry about your speed—that will improve naturally over time.
Celebrate Milestones
Every step forward is an achievement. Whether it’s completing your first week or running for a full minute without stopping, take time to celebrate your progress.
Having used Jeffing, before it had a new Gen Z-friendly name, I can say it makes running distances easier and builds up your stamina. I don’t think I’d have run as many half marathons as I did (27) or even one marathon, let alone two without it.
I haven’t been able to run for a while due to my stuffed-up leg, but, now I have a new hip, I’m allowed to start thinking about it again in November 2025 (it’s on the calendar), and if/when I do, I’ll absolutely be using this technique to get me started so I don’t overload my magic new titanium joint doing too much too soon! Even us part-Terminators can benefit from a bit of help from Jeff Galloway!