My Journey into Jeffing: A Week of Run/Walk Experimentation
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Chapter 1: Introduction to Jeffing
I decided to document my initial week trying out Jeff Galloway's run/walk approach, commonly referred to as "Jeffing." Initially, I believed 'jeffing' simply involved any combination of running and walking intervals. However, I soon learned that it consists of a structured method featuring specific running-to-walking ratios!
The rationale behind this technique is that it promotes recovery, allowing your legs to better handle exertion as you alternate between high-intensity running and brisk walking. This strategy potentially reduces the risk of injuries, as it lessens the continuous impact on your joints by incorporating gentler walking intervals.
To keep track of my intervals, I downloaded a GymBoss app, a popular timing tool among Jeffing fans. Many runners use this device, which can be attached to various parts of their clothing, to signal when to switch between running and walking.
I've also gained access to some run/walk ratio charts shared in a Jeffing Facebook group I'm now part of, which seem to originate from JeffGalloway.com. The first chart outlines running ratios for miles, while the second presents them for kilometers.
The first figure on the chart represents your fastest pace, referred to by Jeff Galloway as your 'Magic Mile.' This is calculated based on the quickest mile you can run comfortably—not a full sprint, but a pace you can sustain. You may also use your best mile from a run/walk session. The subsequent numbers indicate your running and walking times in seconds.
Tomorrow, I plan to determine my Magic Mile. For now, I’m experimenting with various ratios to see how they feel.
Section 1.1: Weekly Progress Summary
Here’s how my attempts at Jeffing unfolded over the last week:
- Wednesday, April 10: I embarked on my first official Jeffing session, completing a 3.5km run in 30 minutes (average pace of 8:34/km) using a 1-minute run followed by a 30-second walk. This was challenging, but it allowed me to ease back into running after a brief hiatus due to illness.
- Friday, April 12: I experimented with a different interval: 1 minute and 22 seconds of running followed by 30 seconds of walking. It was an odd ratio, but based on my recent 5km time of about 31 minutes. Some members in the group suggested a 20/30 ratio, where you run for only 20 seconds! This felt strange to me, as I’m accustomed to longer stretches of running, but my average pace improved to 8:09/km.
- Sunday, April 14: I tackled a 10km run, employing a 30:30 ratio of running and walking. This was my slowest 10k ever, taking 1 hour and 25 minutes, but I managed to keep my heart rate in an acceptable zone. My average pace was 8:27 on Strava and 8:37 on Fitbit.
- Tuesday, April 16: I did a brief 3.75km run for 30 minutes, again using the 30:30 ratio, and my average pace improved to 7:59/km. I pushed myself more during the running segments compared to prior sessions.
- Wednesday, April 17: I had a short run home from work, completing 2.77km at an average pace of 8:30/km, maintaining the 30:30 intervals.
- Friday, April 19: During my 10km run, I began with a 20:30 ratio but quickly switched to 1 minute running and 30 seconds walking after realizing how slow it was. This adjustment resulted in an average pace of 8:48/km on Fitbit and 8:35/km on Strava.
- Sunday, April 21: On my seventh attempt, I adjusted my ratio to 1:15 running and 30 seconds walking for a 15km run. Unfortunately, my Fitbit malfunctioned and didn't track the run, which was incredibly frustrating. I estimated my time at around 2 hours and 5 minutes, leading to a manually recorded average pace of 8:20/km.
Subsection 1.1.1: The Appeal of Shorter Intervals
It's intriguing that many runners prefer shorter Jeffing intervals, such as 30:30 or even 20:30. While this method allows for sustained movement over longer distances, it also extends the overall time spent running. However, it seems to help conserve energy, ensuring that you feel less exhausted upon reaching your goal distance, along with aiding recovery.
Chapter 2: Finding My Magic Mile
Tomorrow, I will conduct a Magic Mile time trial to identify the optimal Jeffing ratio for me. I need to allow my legs to recover a bit first, as my right quad has been sore.
Update: I completed my Magic Mile test! According to my Fitbit, I ran 1 mile in 12 minutes and 14 seconds, translating to a pace of 7:36/km. Based on this result, my ideal Jeffing ratio appears to be 45 seconds of running followed by 30 seconds of walking, which I will try in my next session.
Have you tried Jeffing? How has your experience been? I’d love to hear your thoughts as I continue to adjust to this method!
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