Constant running or Jeffing?

[Never_too_old]

Hi Guys, over Xmas I wasn't well. It wasn't Covid however, whatever it was took some shaking. My running took a hit and I was only able to run for 3k max. Since then no matter how hard I try I can't get beyond 3/4k of continuous running. I started Jeffing and I do 1k running to a minute walking and today managed 7k 7.6k in total. The problem is I feel like I'm cheating! Is it all in my head? Am I cheating? I really don't know 🤷

[SkiMonday Graduate]

That’s definitely not cheating! It seems like good exercise to me. How often do you run?

If you do want to be able to increase the time that you run continuously for, reducing your pace is the standard way of doing so. You could also try picking up the latter stages of the C25K programme.

[Never_too_old Graduate in reply to SkiMonday]

I completed c25k in July last year and before I was poorly I was doing a 3k, 2x5k and a 7 or 8k a week. I'm still trying to do at least 3 runs per week but continuous running, I've had it at 30/40 minutes. I bought a Garmin and I'm doing Jeff's 10k programme. Today's "run walk run" was 6.4k with a 10min warm up/cool down. I ran the warm up then did the run and walked the cool down. It just feels like cheating as I walk for a minute every 1k.

[SkiMonday Graduate in reply to Never_too_old]

That’s still a good amount of exercise!

I guess another option if you want to return to continuous running would be to slowly reduce the amount of walking you’re doing in between.

It could also help to add some variety; maybe go out for a 2k and try adding some faster intervals in there.

[Never_too_old Graduate in reply to SkiMonday]

Thank you. I do go out to run too. Maybe I'll try a really short run like you said, 2k and see if I can improve on that 🙂

[IannodaTruffe Mentor]

Who are you cheating?

If you have a desire to run continuously for longer distances, then just increase your running duration using the 10% rule as a guide.

What are your aims for your running?

[Never_too_old Graduate in reply to IannodaTruffe]

I'm aiming for 10k. I'm following the Garmin 10k with Jeff at the moment. I didn't make it before I was poorly but was well on my way. I was following jujus magic plan. But I just can't do the continuous running. Maybe the plan will help. I'm just frustrated that I can't do what I was achieving before and the walking bit, although it helps me achieve a greater distance doesn't feel right. Maybe it's just in my head!

[Instructor57 Graduate]

Cheating who ?It's YOUR run so do it as you like !

You are a graduate so you do not need to fulfill the requirements of continuous running that graduation requires .

Many use jeffing on their runs after graduation and can be a good way back after illness

[Never_too_old Graduate in reply to Instructor57]

Thank you for your reply, I guess I feel like I'm cheating at running, because it's not continuous.

[nowster Graduate]

Nope! Not cheating at all. I did lots of run/walk and jog/sprint interval sessions this time last year.

[Never_too_old Graduate in reply to nowster]

That's really good to hear, especially from yourself. I've enjoyed reading your daily runs in January. You're an inspiration!

[mrrun Graduate]

You call the shots, rules are yours. If your idea of fun is to compete at the Olympics and run the marathon under 2 hours, then yes, you'll be expected to run it all the way at full tilt. Here, we do this for health and fun, and we do it the way that suits us. If you need to walk, walk. Stop? Stop. If you aim to increase your non-stop running distance, pick a reasonable program that feels right for you and have fun completing it. 'No pressure', is how this game should be played at our level.

[Never_too_old Graduate in reply to mrrun]

Thank you. I just feel if I do get to 10k but I've Jeffed then can I really say I've done 10k 🤷 I am enjoying it, as I'm managing more. I'll stick with it till I can increase my time. Thanks again 👍

[mrrun Graduate in reply to Never_too_old]

If you stick with it, there won't be long until you'll walk less and run more, and the full running 10K may well become just a humble training run. Remember, we were all there! And in terms of illness, I had covid in September and although I could previously do the half marathon every Sunday (non-stop running, no breaks), I could only do 3km (slowly) after covid. It took less than a month for me to regain the lost ground though. You'll be fine, don't worry.

[Never_too_old Graduate in reply to mrrun]

Thank you. I didn't have covid or at least the tests were negative but I was poorly for 3 weeks, maybe Flu or some other virus. Thank you for the support it really helps 🙂

[Roxdog Graduate]

I don't 'jeff' exactly. But I do often stop to take a photo, fumble around in my waist belt, walk a few steps to change my music or blow my nose, or say hello and pat a dog. I find those little gaps helpful and so I wouldn't count that as 'cheating'. For example, I walk up the steep steps to and from the canal to avoid tripping etc. Just go with how you feel, it's all good.

[Never_too_old Graduate in reply to Roxdog]

Thank you, I think I'm just over thinking it 🙂

[Purplefiona Graduate in reply to Roxdog]

A cute dog stop is a must.

[Chesterlove Graduate]

Just found this on The Race Organiser site:‘Using a run/walk technique is definitely not cheating - you're not cheating if you do it in a race and you're not cheating yourself if you do it in training. It is a valuable tool for every type of runner and you should never feel guilty for walking during a run session. One of the best things about running is that there is no right or wrong way to be a runner. If you run, you are a runner. Whether you walk some of the run or not, you're still a runner and should always be proud of your achievements.’

[Never_too_old Graduate in reply to Chesterlove]

Thank you, I really appreciate your reply 🙂

[Teresa1632 Graduate]

I jeffed a marathon and several half marathons and came in quicker than continuous running. So now I Jeff all the time. You can change the intervals to a longer run phase. I'm also a running coach, and I encourage jeffing, though keeping the walk intervals to 30 secs. (When you transition to walking, don't apply the brakes, just gradually slow down. You'll find that the walk part is in reality no more than 15-20secs. And keep the walk brisk)

[Never_too_old Graduate in reply to Teresa1632]

Thank you.

[Morethanconquerors Graduate]

I also trained for the 10k with Jeff Galloway on Garmin. I started doing 1 min run 30 seconds walk. During lockdown when I did a final run aiming for a good time I would try to push myself during the running phases and was pleased with the results. I then went on to train for a half marathon and at the event (my first proper race) I got carried along and ran the first 8 miles non stop! I walked occasionally after that and pleased with my overall time. I recently did a park run and also did that non stop but am training doing 1 min running 30 sec still. I’m doing a 10 mile race next and will see how it goes. I am 56 and only started running a few years ago. I hated it at first and jeffing was a revelation! Good luck and hope you recover completely soon!

[Never_too_old Graduate in reply to Morethanconquerors]

That's great! I started last May, graduated in July and I'm 53! I'll continue with my 1k to 1 minute walk. Thank you 🙂

[Juliet202 Graduate]

Jeffing is great ! It means you can go for longer and with less risk of injury. It’s valid training technique and you end up getting more out of yourself than you might otherwise - so in this case it’s more intense !! At least these are my thought processes, after trying Jeffing myself quite a lot. I still share the feeling that if I can do it non stop then it’s better (depending on the distance) but I don’t beat myself up if I allow myself a ‘Jeffing’ day when I’ve had a few days off or feeling a bit ‘meh’. But I also find I sometimes get more puffed out Jeffing - there is a tendency to run faster because you’re allowing yourself a break and this tires you out more than running more slowly and consistently. So maybe you should just slow down if you want to complete your distance non-stop. I’d say, enjoy the Jeffing for a while - get your 10k Jeffing and you still have time to aim for a non stop some time later ! I sometimes break longer runs down into segments - run non stop for a good chunk and switch to Jeffing in the later stages. Just play with it ! Enjoy !!

[Never_too_old Graduate in reply to Juliet202]

Thank you 🙂

[Snail_Male]

Without Jeffing I am sure I'd have given up so many times. Knowing I can Jeff whenever I want sometimes helps me to push on through until everything feels fine again. 'Next lamp post, tree etc.' But when I do walk a bit I never worry about it - I am still out and moving.

[Never_too_old Graduate]

Thank you 🙂

[Doris8 Graduate]

No your not cheating. A lot of people run marathons walk/jog. I do Jeffing myself now and again but walking lately. Keep it up , vary your times etc . 😊

[Never_too_old Graduate in reply to Doris8]

Thank you 🙂

[ArthurJG Graduate]

My 10 mile PB was jeffing. I have run 10 miles continuously but that took longer. So does my PB not count? Of course it does. And your achievements count too.

[Never_too_old Graduate in reply to ArthurJG]

Thank you 🙂

[Purplefiona Graduate]

Certainly not cheating but I know how you feel. I run/walk Parkrun and feel like I’m not “doing it properly”

[Never_too_old Graduate in reply to Purplefiona]

Thank you 🙂

[Ions123 Graduate]

Definitely not cheating because there are no rules You're doing brilliantly - don't be hard on yourself x

[Never_too_old Graduate in reply to Ions123]

Thank you 🙂

[Bea-Pea Graduate]

Hi 👋 Firstly, it does take ages to get back after any illness. I had full-blown flu 25 years ago (it was that bad I can still remember it) I was off work for 2 weeks, went back and was immediately sent home again as they took one look at me and told me how ill I still looked (I was off another week after that) it the took me a good 6 months to feel 100%……I was in my 30s at the time, so feel good that you are getting out there after only a few weeks! Secondly, I went through a phase of not improving and what has worked for me is embracing my nemesis…….I.e. hills!!! Started with 10 sec intervals and increased gradually to 2 mins. Suddenly, I could run a hill without stopping. It has helped me by making my brain think that relatively flat runs feel easier than running up a hill and now I can run further. I try to include an incline of some sort in all runs now. Perhaps this could work for you? 😀

[Never_too_old Graduate in reply to Bea-Pea]

Thank you, it's definitely something to think about! 🙂

[Fazwaz Graduate]

How are you getting on with the Jeffing Never_too_old? I’ve read this post with interest as I’m in a similar position to you and the same age. Up until having covid in Nov I was running regularly 3x a week around 5k a time (9K furthest distance)but since then really struggling with fitness and motivation so this morning as it’s a new month and spring is on the way I’m planning on trying Jeffing! I’ve done a lot of research on it but tbh think I’m just going to go out there try a ratio and see how it goes. Hope all going well for you.

[Never_too_old Graduate in reply to Fazwaz]

I'm at work just now so short reply 🤭 I usually do" run 1k walk a minute" but I also mix it up a bit and do 5 min run to 1 min walk. I love it. I managed 10k last week with this method. I'd say just do what suits you on that day. I assess each day I want to run and sometimes start at "run for 1k but end the run on run for 5 mins walk for 1min. Hope that helps 🙂

[Fazwaz Graduate]

Thanks I’ll let you know how I go 😃

[Never_too_old Graduate in reply to Fazwaz]

How did it go? I treated myself to a garmin in January and I'm doing the 10k plan, think I'm about half way. It's with Jeff who advocates "Jeffing" or "run' walk, run" I'm getting on well with it but can still only run continuously for 40 minutes. I'm not letting it bother me now and just getting on with it hoping that my running time will build over time. I'd done over an hour's running prior to being poorly recently I did 92 minutes Jeffing. Hope it went well for you 🙂

[Fazwaz Graduate in reply to Never_too_old]

Hi it went really well. I did a 5k and found it very comfortable considering I’ve not run in over a month. Sounds like it definitely works for you if you can run/walk 90 plus minutes. You’ll be doing a half marathon before you know it 🏃🏼‍♀️. That’s my aim for later in the year hopefully. Want that 10K first though, was so close last year but just didn’t have it in me 😂

[Never_too_old Graduate in reply to Fazwaz]

We both have the determination it requires 🙂 keep me posted on your progress. I've just done 3k on the treadmill with the dryer running, I look like I've done a half marathon 🤭

[Fazwaz Graduate]

🤣🤣🤣