less is more – walk/run method.
In September I ran the #GreatNorthRun2022, but as I was suffering with a glute/hamstring #injury I was reluctant to go all out in case I made it worse. So I decided to ‘Jeff’ it, in its entirety, and the results were pretty astonishing!
What is Jeffing? It’s a combination of a run followed by a walk interval and repeat, with the idea being that interspersing intervals of walking and running means that you can avoid injury and fatigue. I used the Jeffing calculator and worked out that my Jeffing ratio would be 5:1 – 2mins 30secs of running followed by 30secs of walking, repeated consistently throughout the whole half marathon.
So what happened? Well, the moment I set off I was swept along by the excitement of crossing the start line, and was tempted to just throw caution to the wind and run it… But I knew that that would be silly and I was determined to finish, so after 2.5 minutes I dutifully slowed down and walked. Note: the walk is a brisk walk, you don’t dawdle, as Jeffing requires effort across the run and the walk in order to maintain a good pace overall.
And stick to it I did. For the first few miles it felt easy, and made any inclines that I encountered feel really manageable (Oggy Oggy Oggy…). Then there was the sweet spot in the middle where the GNR flattens out a bit and it starts to feel faster and easier (fruit pastilles, jelly babies), making you believe you can achieve anything. And then comes the latter third, where the inclines start to feel steeper, and even Jeffing takes as much mental strength as you can muster to get up the seemingly endless John Reid Road (ice lollies and beer!). Until you see the sea! And you have never been so happy to see the sea! Until you turn the corner and realise you have over a mile to go, albeit with the BEST support you will ever get at the end of a half marathon.
So what were the outcomes? I ran the South Shields route in 2018 (admittedly after very little training as I had been ill) in about 2hrs 20 mins. This year I Jeffed it in 2hrs 15. And crucially, it felt easier and more enjoyable because I didn’t have the pressure of running the whole thing, which when you are injured or unwell feels a little too hard. And my injury has stopped flaring up – it’s on the mend, something I never thought I would say after completing a half. A resistance band has played a huge part in this, but that is for another day.
Some tips from my experience:
If you decide to Jeff, set it up on your watch so you get run/walk alerts and stick to it rigidly.
Stick to the left so that faster runners can pass. You can even pin a note on your back to say you are Jeffing, or pop your arm in the air to let people know you are about to slow to a brisk walk.
Don’t just stop right in front of other runners.
If you are injured, make sure it’s actually ok for you to run. I saw a physio and got the all-clear before I set off.
Keep the faith!
Look up and soak it all in! Remember, it’s supposed to be fun!
Thanks, Newcastle, another amazing year. You guys are the nuts. Paris Marathon training is well underway and I am loving it. I think that Jeffing might play a pivotal part in staying injury free!
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