What if the best way to run… Was to walk? This is the principle of the run/walk method, also called “Jeffing”. Simple, accessible and effective, it appeals to both beginners and experienced runners, particularly for return to sport or progress without getting injured.
As Benjamin Berthe, sports coach and physical trainer in Lille, explains to us, this approach is based on a fundamental principle: better manage effort to last over time. What exactly does it consist of? What are its advantages compared to running ? We take stock.
Definition: what is the run and walk method?
The run/walk method consists of alternate phases of running and walking during the same training session.
Concretely, instead of running continuously until exhaustion, we chain regular cycles:
- One or more minutes of running,
- Then one or more minutes of walking,
- And we repeat this cycle throughout the session.
This method was popularized by Jeff Gallowayformer Olympic athlete, in the 1980s. It is based on a simple physiological principle: alternate effort phases and recovery phases to make better progress. “As early as the 1960s, the first studies on VO₂ (oxygen consumption) showed that this alternation makes it possible to improve performance,” explains Benjamin Berthe.
Alternating walking and running: what are the benefits of Jeffing?
Contrary to popular belief, run/walk is not not an “easy” version of running. It is a strategy in its own right to better manage effort and improve endurance.
Less muscle fatigue
During continuous running, the muscles are used without interruption, which accelerates muscle fatigue. The walking phases allow active recovery : “They allow better elimination of metabolic waste (such as lactate) and delay the onset of fatigue,” indicates Benjamin Berthe. Result : less than body aches and better exercise tolerance.
Better breath management
Alternating run/walk avoids peaks of shortness of breath. It promotes a progressive adaptation of the cardio-respiratory system, which allows to stabilize the breath and improve endurance. “ The body learns to better manage effortwithout falling into a zone of too intense discomfort,” underlines the coach.
Less stress on joints
When running, each stride generates significant impacts on the knees, ankles and hips. By integrating walking phases, these cumulative mechanical constraints are reduced. This allows to preserve tendons, cartilage and the entire musculoskeletal system. “It’s particularly interesting for people who are overweight or prone to joint pain,” notes Benjamin Berthe.
Less risk of injury
“The idea is to gradually increase the training load to avoid injuries,” insists Benjamin Berthe. By alternating effort and recovery, we limit overtraining and microtrauma.
The run/walk is often used to recover after an injury. “We gradually reintroduce the constraint, without imposing too demanding a continuous effort,” explains the coach.
Does running/walking help you lose weight?
Yes. This method makes it possible to maintain regular activitywhich is essential to increase overall energy expenditure. Even if the intensity is moderate, the duration of the effort and the regularity more than compensate!
From a physiological point of view, the body uses fat more as a source of energy during moderate and prolonged intensity efforts, typical of running/walking. Associated with a healthy lifestylethis method promotes sustainable weight loss.
Another advantage: by limiting the risk of injury, the method promotes continuity. However, it is regularity that plays a key role in weight loss.
Who is the run/walk method really for?
One of the great advantages of run/walk is its accessibility. It is particularly suitable:
- To beginners who discover running,
- To overweight people,
- To people who suffer from joint pain,
- Or even to those who return to sport after a break or injury.
Running and walking: a useful method for experienced runners
Even experienced athletes can incorporate run/walk into their training.
It can be used:
- In split sessions,
- Or like effort management strategy over long distances (marathontrail, for example).
“Walking then becomes an active recovery, between two more intense phases,” explains Benjamin Berthe.
Is run/walk effective for progress in running?
Yes. Alternating running and walking allows:
- To run longer without getting exhausted,
- To improve your endurance gradually,
- To avoid discouragement linked to too intense an effort.
Scientifically, this progression is based on the adaptation of the cardiovascular and muscular system to repeated but controlled training loads. “ We build a solid foundationessential for progress in the long term,” underlines the coach.
Instructions for use: how to start the run/walk method?
No need for specific equipment to get started.
Choose the right ratio
To start, it is better to stay on simple alternations :
- 30 seconds of running / 1 min 30 walking.
- Or 1 minute of running / 1 minute of walking.
Adapt according to your level
There does not exist no universal program. The important thing is to adjust according to your abilities and your objectives, reminds Benjamin Berthe.
Concretely, a few simple points of reference can guide you:
- Start gently : 5 to 10 minutes is enough if you are a complete beginner.
- Increase gradually : then aim for 20 to 30 minutes over the sessions.
The useful helping hand: a connected watch or a dedicated application to help you easily manage running and walking times, without having to think about it during exercise.
Stay tuned to your body
Your body is your best guide. It constantly sends you useful signals to adapt your effort and avoid burning out. A simple indicator: you must be able to speak fluentt. If not, the intensity is too high.
Other signs should encourage you to adjust your pace:
- Your breathing should not not become jerky or difficult.
- You must feel stimulated, not exhausted after training.
- You may feel mild discomfort, but no sharp or unusual pain !
- After the effort, recovery must be rapid and your breath should return fairly quickly.
If one of these benchmarks is no longer respected: slow down or take a break.
How often to run/walk for good results?
Two to three sessions per week are enough to progress. “Rest is essential: it is during these phases that the body adapts, strengthens and progresses. Training too much, on the contrary, increases the risk of injury,” recalls Benjamin Berthe. What counts is regularity, not intensity!
How long should you run/walk before running continuously?
There is no universal duration. Two indicators allow you to know if you are ready:
- Controlled breathing,
- The absence of pain (especially after an injury).
“Some people achieve it in a few weeks, others in several months. The important thing is to respect your rhythm », insists the coach.
What are the mistakes to avoid with run/walk?
The run/walk can quickly become counterproductive if you skip steps. The most common pitfalls:
- Running too fast from the start. This is the most common mistake: we feel in good shape, we speed up… Then we get exhausted. The good reflex: stay at a comfortable pace, especially at the beginning. Overtraining is the number one factor in discouragement and injury.
- Stop walking too early. The temptation is great to “go straight to the race”. But be careful: walking is an integral part of the method. It allows you to recover and last over time.
- Neglecting the material. Unsuitable shoes can cause pain and injuries. The right choice: sneakers designed for runningadapted to your stride and your terrain.
- Lack of regularity. Alternating intensive periods and long breaks (yo-yo effect) tires the body. The ideal: 2 to 3 sessions per week, even short, but regular.
- Forgetting the basics of healthy living. Sport is not everything! Remember to get enough sleep, hydrate well and eat a balanced diet.
- Not respecting rest times. Rest is part of training. It is during these phases that the body recovers and progresses.
- Comparing yourself to others. Everyone moves at their own pace. Comparing yourself can demotivate or push you to do too much.
In summary, run/walk is based on a key principle: alternate effort and recovery. Accessible to all, it allows you to return to running gently, to progress without injury and to find pleasure again. The main thing? Be regular, listen to your body… And have fun.
Sources
Interview with Benjamin Berthe, sports coach and physical trainer in Lille.
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