Well, with the help of my little four-legged friend, I got out the door to try a first attempt at Jeffing this lunchtime.
I have decided to give Jeffing a go as I have a pooch who loves to run, but πΏ "squirrel-season" ππ is currently causing havoc with her recall when she is off lead on the common and in the woods - if she could climb trees she would. So for the sake of the local population of squirrels (and my own sanity) I have decided to build some Jeffing runs into our daily walks. That way she's still suitably shattered at the end of our outings! We did the obligatory 5 min warm up and cool down walks, but in between we ran for 3 and walked for 1, repeated 8 times. I don't know if that's the correct Jeffing approach but....?
I loved it, Isla loved it and I am sure the squirrels would have appreciated our efforts too, had they known. π
Any Jeffing advice from fellow runners would be very welcome please! π
It sounds like you both enjoyed it. Alfie is very keen on squirrels he knows where we usually see them and scans up in the trees for them. I keep thinking about having a go at running with him now there are less people about.As to jeffing I've read lots of different ratios I've been using 5 : 1 which seems to be working for me. I'd just try different ratios until you find what feels good (for you both π)
Is 5:1 5mins run, 1 min walk? I'd like to build up to that but thought I'd best trial us both on 3 minutes first. I'm pleased it went so well π. FABULOUS run for you today btw!! ππΌβ
Sounds fab! Well done DD and Isla πππ we don't see any squirrels where we are but I remember when my in-laws lived in London and we went to visit, our younger dog would go crazy π€£ once he almost caught one in the park π± Not much advice re jeffing as I'm fairly new at it. I enjoyed running 1k and walking for 1 minute, and I've also done some random running for 2/3 minutes walking for 1 minute. Like dijep says, try out a few ratios, see what works best for you π
Thank you Beatles. I shall play around with it a bit. I thought 3 minutes was a good place to start as I know Isla will happily trot alongside me for that. However she was keen to keep running today, so perhaps a longer run section is not too far off π
PeggySusi The chart you posted is your recommended run/walk ratios based on pace. Itβs mile pace not km pace. Hope thatβs helpful for you and Hidden ππ»
I've just caught up with your other post. So lovely to hear from you and that you have been lurking quietly among us π. I'm good. Spent the summer in the company of a new running buddy - my daughter Dabby-dot on the c25k forum. That was fun. She has now departed to start uni, so the dog it is!
Old dog tip for young dog-to get the cuddles walk slowly as if your are the oldest dog in the world and make eye contact-never fails .So much more effective than "the launch"
Jeffing, as I understand it, is a set run:walk ratio which is repeated a certain number of times during a run. So I did my obligatory 5 minutes warm up and cool down walks, but in between I ran for 3 minutes and walked for 1 minute, hence the 3:1 ratio. RunWillie has provided a link further up the thread to help explain it all. π
Thank you for explaining I have seen a few people mention Jeffing and now I know what they are on about.
If you really want to do it 'correctly', you should run all out for 1 mile and then check that chart a bit up, where you can see the ratio Jeff suggests to use with your magic mile pace. Loads if not most Jeffers use a ratio of 30:30 (30 secs running + 30 secs walking).
I am a bit of a less conventional Jeffer, using a ratio of 4min30 / 0min30. I tried several ratio amongst which the short ones, but found this one suits me best.
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Thank you. I want to do Jeffing when I am out with the dog, so I think the short 30:30 intervals might just tip her over the edge! She enjoyed the longer runs, so I might work towards trying your 4min30/0min30. πππΌ
Sounds like a great plan. I think thereβs the official jeffing (Galloway plans) and the ad lib unofficial jeffing that many of us try. When I started it, I just played it by my breathing, using that to determine the intervals. Jools2020 i think it was mentioned a group called Girls that Jeff. The main thing is to enjoy it, and you seem to have nailed that!
The more replies I get, the more I can see that everyone creates their own Jeffing plan, and that's great. Thanks for your reply. Along with the others it has given me the confidence to experiment - it seems anything goes as long as it's fun! πππΌ
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