Walk/Run faster than running.

[Chris--B]

After reading a couple of posts referring to Jeffing I looked it up to find what it was all about. Very interesting!!

I have been struggling to keep my heart rate down during a 5k run and slowing down had negligible affect. I found a few weeks ago that slowing to a walk for just 30 seconds half way through a 5k was enough to make quite a difference. On that run the splits per mile were 10'35", 11 '33", 11'58" and 10'03" for the last 1/4 mile with fitbit giving an average pace of 11'17". My average HR was 143 and max 163 ( better than the 170+ I get at the end of running the full 5k).

So today I went out for a run just as it started to rain which was surprisingly pleasant. I decided to give this Jeffing a proper go. After a warm up walk, rather than set of at a measured jog, I just went for a full run (by my standard!!!) with the aim of returning to a walk when my HR reached 155. I would then walk until my HR dropped below 130 and then return to a run.

Although I didnt manage the HR points every time I was not too far out although it did peak once at 162. The average did drop to 138 so that was an improvement. What really surprised me was the 5k and split times. The total distance ran/walked (ignoring warm up and cool down) was 3.5 miles and at the 5k point the time was 32" 25'. The splits were 10" 36', 10'34" , 10'21 and 10'19" for the last 1 /2 mile.

So two things surprised me. First, the split time decreased for each consecutive mile so I was getting faster through the run rather than slowing down. And second, that the first mile pace was practically the same as the first mile on my full 5k but the overall was much quicker giving an average pace of 10'29" per mile. I had felt that I could have easily carried on for a lot longer at the end too but was short of time.

So by Jeffing, I covered a longer distance than normal, at an overall faster pace and was increasing my average pace rather than slowing down. I also felt less tired at the end and now 6 hours later dont even feel like I have run today. My heart rate was kept lower too which was the main aim.

I still feel a bit of a cheat by not running all the time but I think I will give it a go for a while particularly as I will probably increase the distance a bit each run where I have been sticking to the 5k with the running I have done until now. It would be nice to know the run/walk ratio but dont think there is a easy way of recording that or working it out if I use my heart rate to determine when to walk/run.

[Grannyhugs Graduate10]

That was a great run for you, seems like a good way to do your splits at the moment. Oh to have a running HR that low😂. It will be interesting to see your long term effects of Lee this up. If you are aiming to increase your distance do try going a bit slower on your longer runs until you get used to them. Happy running 🤗

[Chris--B in reply to Grannyhugs]

I have been concerned that the 220 minus your age figure for estimated max heart rate puts mine at 160. To be regularly hitting over 170 made me think running like that may be doing more harm than good. I know the 160 is an average and some suggest ther is a 10% tolerance on that but that still puts 172 close to 176. Although tired after I dont feel any problems and wouldnt have even known without a Fitbit. I thought my HR was high when running but it is difficult to compare with others. I have always had quite a low RHR of between 51 and 57 which is common amongst athletes but I am definitely not one of those. During sleep it drops to 40 most nights.

I think for my next run i will go a bit further so i get nearer the 5k of running so will probably aim for 7k overall. Thats about the distance i walk the dog every morning at a brisk pace of around 15 mins per mile so should not be too bad. I would do the run when i walk the dog but he is getting old (as with both are) . Also if he sees I can run he will question why its him that always has to go and get the ball.😁

[Grannyhugs Graduate10 in reply to Chris--B]

I ignored the preset HR bands and put my max HR way way higher as at the time I was regularly running 190 and peaking over 200. I’ve slowed my running and now aim for average of 157 peaking 170. Resting about 65.

[RunaroundSue Graduate10]

I have really taken to Jeffing. I originally tried it for a bit of variation as I am not bothered about my times. Not sure whether I am faster overall because I have definitely slowed down over the last year but my knees like it better.

I realised when I did a long walk the day after a 9k jeffing run (which is a long run for me, I usually do 5-6). Partway up a steep hill, I realised how much easier it seemed on my legs than I expected and that continued for the rest of the walk. So those short breaks help recovery.

My current timing in 4.5 minutes running, 45 seconds walking. Although I don't stick to it rigidly, sometimes I run through the walking breaks if I feel like carrying on.

[skysue16 Graduate10]

I find this very interesting 🤔 Once I did a 13km event and was running a similar pace to a Jeffing competitor (younger than me). She kept overtaking me and then I would gradually catch her up again when she walked. The annoying thing was that she got to the finish line before me 😠and was probably fresh enough for a sprint finish! I am doing my first HM in October and wonder whether Jeffing is the way to go 🤔

[Birdlady64 Graduate10]

Interesting to see how other people are getting on with Jeffing. Unless you're doing a plan, and there are formulas and stuff and suggested ratios on Jeff Galloway's website depending on your mile pace, I suppose it's just about experimenting and finding what works for you

[Chris--B in reply to Birdlady64]

I have just looked at the Jeff Galloway site and it looks like the information I had read was giving a very simplified overview and slightly misleading. I will give this a good read and see how I go. I have just checked and do have an interval training app on my watch so thats a start. 😃