Walk, jog, repeat: what is Jeffing?

What does Jeffing mean?

Jeffing is a fitness trend that has recently gained popularity, largely thanks to a growing desire for more gentle, sustainable ways to stay active. It's an inclusive approach that can fit easily into a busy lifestyle.

Dr John Gallucci Jr, CEO of JAG Physical Therapy, New Jersey, USA, explains that Jeffing is a run-walk method which involves planned walking breaks during the workout instead of running straight to exhaustion.

He says: “Jeffing involves alternating between periods of running and walking within a single workout or race, unlike traditional continuous running."

The main health benefit of Jeffing is that it makes staying fit easier without the pressure of going all-out. Its mix of running and walking means you’re less prone to injuring yourself if you’re not used to full-on jogging. You’re also more likely to stick with it since you don’t have to rely solely on running.

He adds that Jeffing makes running feel less intimidating, helping workouts seem more doable and boosting confidence as you make progress. The built-in walk breaks enable you to pace yourself and avoid burnout on longer runs.

Gallucci suggests that beginners start by running for 1–2 minutes, then walking for 1–2 minutes. From there, you can adjust the run-walk ratio to match your comfort level and overall fitness.

“Gradually, the running intervals can be extended while keeping walking breaks as needed for recovery,” he says. “Progress should be slow and steady to allow joints, muscles, and cardiovascular endurance to adapt.”

By lowering physical stress during workouts, Jeffing enables runners to train more consistently while decreasing their vulnerability to overuse injuries.

Gallucci explains that experienced runners can use Jeffing during long runs to maintain their pace while reducing fatigue and the chance of injury. It can also be helpful during recovery weeks, allowing runners to keep up their mileage without adding extra stress.

“Compared to brisk walking, Jeffing gives your heart a better workout while still offering recovery breaks,” he says. “Compared to HIIT, it’s lower in peak intensity but better for sustained endurance. It’s a smart tool for building longevity in your running routine.

“Many people train via Jeffing for years. This is because it supports joint health, encourages consistent training, and can adapt to different goals.”

Many people can benefit from Jeffing - it’s a simple way to get fitter that works for all kinds of lifestyles.

He notes, however, that Jeffing may be less suitable for athletes whose sports demand sustained, high-intensity effort without breaks.

Questi includono:

• Competitive sprinters.

• Middle-distance track runners.

• Certain team-sport athletes who train for continuous bursts of activity.

“While Jeffing reduces overuse stress on joints, improper progression or poor running mechanics can still lead to injury,” he says. “Jeffing may not cause the injury, but poor implementation of the protocol can.

“If a runner increases mileage or running intervals too quickly, both acute and overuse injuries - such as knee pain, shin splints, or plantar fasciitis - can still occur.”