Do you want to add an additional challenge to the walk? Or do you want to run too staggered? “Jeffing” can be your answer.
Jeffing is a training method that includes both running and walking intervals during exercise. The Olympic Runner, JEFF Galloway, was founded, and all levels of people came to think about the Run Work concept to go further, protect themselves from injuries and enjoy more running. According to Galloway’s website,.
This method is known as a few different names, such as the Galloway Run-Walk program and the Run-Walk method, but they all have the same goal. It helps people use both running and walking spaces during exercise to build endurance, run faster and move more.
JEFFING’s appearance is as follows. Run for 2 minutes and walk for 3 minutes and repeat it several times for completely exercise.
Regardless of the runner, jeffing is a way to make running more easily and to soar in the process by counting the number of steps. Here are some things to know:
‘JEFFING’ is useful for runners at all levels, but it is especially valuable for beginners.
JEFFING is good for anyone, whether you run a marathon or put your shoes for the first time.
“I thought Galloway’s runwork was what he did when he was an Olympic runner. Road Runner Club of America And founder Run the Tucson.
Accetta is known to use this Walk (or Runjog) method for racial training for races, accentTa added.
JEFFING says that people who run high equity races can help to cross the finish line, but it can be a particularly good strategy for new runners. Jeff NatateRunner of Runner’s’ S World Magazine.
“We have seen this time and time in the place where someone runs and leaves the road,” “I have to be a runner. I have to be fast.” They went along the road and cooked. “
For new runners, if you have a run work strategy, you can avoid exhaustion. “This is a really good introduction to running.” Riley Bu ColzTemple University in Philadelphia and women and women’s cross country coaches. And it can protect it.
Buchholz said, “Many people do not realize that their weight is 3-4 times (joints) every time he runs. So, especially if you start pumping the miles with more difficult efforts to get time to adapt to your body, Buchholz said.
When running and walking are mixed when heading to a trail or track, the body can help protect it from its influence.
FG Trading Latin through Getty Images
It can help you increase your strength and endurance.
Do not let you deceive you. If your goal is to build a running feature, this Jeffing is still in training.
Alternating between running and walking can help you build lung capacity, endurance and muscles. Buchholz pointed out:
Dengate said, “This helps not only health, but also endurance as well as speed.” Runners can get faster by using a small walk rest.
JEFFING is also a good way to learn preferred paces and efforts, Buchholz said.
It also needs pressure to prevent running.
The person who runs to run wants to stop relaxing, but he knows that he feels guilty about the suspension. There is no reason to feel guilty (exercise is exercise), but jeffing takes bad feelings during exercise.
“This provides all the opportunities to exercise without feeling bad about what we want to stop.” So you know you will run for 5 minutes and walk for 1 minute. “
If you do so, you will start to run after the exercise, so you can proudly check in the list. and Accetta added that he walked from the beginning. “And it is, ‘Oh, you have to take a nap in the world. I have to stop walking.”
The way to try is:
According to Acceta, some people choose to follow the formula, such as one -on -one effort (for example, 5 minutes running and 5 minutes walking), but there are no really difficult rules.
AccetTa said, “… The beauty of jeffing or Run Walk is that you can manipulate the effort and rest interval according to the physical and emotional needs of athletes and terrain.
The way you start is up to you. The new runner can walk for 3 minutes after attempting to run for 30 seconds, even for a 3 -minute walk, even 15 seconds. Experienced runners can run for 10 minutes and follow the 30 second walking. There is no wrong formula.
Buchholz usually recommends a 1-4 ratio to beginner runners. “In general, running is one and four are your walking.”
Buchholz can spend 15 minutes of running for 5 minutes if you move for 20 minutes, Buchholz said.
If you want a specific formula, Dengate Run Work Calculator Online It can help you decision Speed and timing based on mile time.
There are a few things to keep in mind about the face. According to Dengate, everyday jogging speed should not be completely depleted. “We usually say that we use a conversation test. If you can’t talk to the person next to you, you’ll run too fast on most days.”
“But how quickly do we do that walk interval? It’s not completely recovered. You want to walk with the purpose … I tell people and move like a New Yorker who goes down. You arrive somewhere.”
Dengate added that if the speed is too slow during the walking spacing, it is difficult to run again.
Exercise should be pleasant and rewarding, so keep in mind when you get out of pressure and head out every week.
Dengate said, “So often we thought to run as a punishment for other sports, or I have to do it.” I like to remind people. Running is ours get Tasks. We’re lucky and lucky enough to have the opportunity to go and have the opportunity to go. ”
