Jeffing: New Walk-Run Fitness Method Gains Popularity for Weight Loss

Olympian Jeff Galloway's 'Jeffing' technique combines running and walking to create a sustainable workout routine.

Published on Mar. 4, 2026

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Jeffing, a new fitness trend pioneered by Olympian Jeff Galloway, is gaining popularity for its health benefits, including weight loss and accessibility to people of all fitness levels. The run-walk training method alternates between short bursts of jogging or running and deliberate walking breaks, reducing the risk of fatigue and injury. Galloway began experimenting with the Jeffing strategy in 1974, and it has since been shown to optimize performance and enjoyment by allowing the body to recover slightly during walking breaks.

Why it matters

Jeffing provides an alternative to traditional continuous running, which can often lead to burnout. The method is particularly beneficial for individuals who are new to running, returning from injury, or looking for a more sustainable approach to endurance exercise. It can also help experienced runners avoid burnout and improve their performance.

The details

The core principle of Jeffing is simple: alternate between running and walking. Beginners can start with a 30-second jog followed by 1 minute of walking, repeating this 10-15 times. Intermediate exercisers can try 1-2 minutes of jogging followed by 1 minute of walking, while advanced users can do 4-8 minutes of running followed by 1 minute of walking. The goal is to gradually increase the duration of the running segments or the total workout time by 10-15 seconds each week. Consistency is key, with the recommendation of 3-5 Jeffing sessions per week.

  • Jeff Galloway began experimenting with the run-walk-run strategy in 1974.
  • Jeff Galloway, born July 12, 1945, passed away on February 25, 2026.

The players

Jeff Galloway

An Olympian and the pioneer of the Jeffing fitness method. He founded Galloway Productions, offering training programs and events, and owned two running specialty stores. He authored 'Galloway's Book on Running' and wrote a monthly column for Runner's World magazine.

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What they’re saying

“Galloway emphasizes the mental benefits of Jeffing, describing 'circuits' of positive effects – stress reduction, increased vitality, and a sense of empowerment.”

— Jeff Galloway (newsy-today.com)

The takeaway

Jeffing, when combined with a healthy diet, can be a powerful tool for weight management and overall well-being. The method's accessibility and long-term benefits make it an appealing option for individuals of all fitness levels looking to improve their health and endurance.