I've wanted to start running for two or three years, but never had the guts to just do it. I felt horribly stupid and inadequate, never had fun running in school (the last time I ran, 15 years ago), I'm overweight and unfit. But watching your videos, especially this one and the one about breathing techniques, really helped me get started. So I went on my first 'run' (1 min. run, 1 min. walk for 10 min. total) 9 weeks ago. Yesterday I ran 6 km without a needing or wanting to take a break to walk. Probably could not have done it without your info! Thank you so much for motivating an helping me start running!
That's amazing - congratulations! Well done for taking the plunge and for sticking at it. We're so pleased we could play a part in helping you! Keep us posted.
I’m a convert. For a few years my running has been plagued by injury and ITB pain. This method seems to have eliminated this... so far. Also, no loss in pace/times and a big increase in enjoyment! This is NOT just for beginners, it can be very useful for runners at all levels. Swallow your pride and take a walk!
The pride is my biggest problem. But hey, this is the only way i know so far letting me run without injury gaps that are unbearable to wait out for. And dealing with that pride is a sort of spiritual growth and practice in itself. Not easy. Yet.
This method made Galloway a fortune....but runners have been doing it since Pavo Nurmi & before going back over 100 years... it's well documented......
I coach the Galloway method, from Couch to 5k through to Ultra. It really DOES work, as long as it is followed consistently. Purists hate it, but it is actually very sensible, and - surprising to many - actually produces PBs on the same course as constant running. Excellent intro to Jeffing, a system that is tested and proven.
@Nic777 and what % of runners aspire to be in the olympics? or better what % make it to them? youre comparing a very tiny % of elite runners to the majority of overall runners....................i know marathon runners who have used this method to run under 3 hour marathons so definitely can be used for intermediate and advanced runners also
@Nic777 Keep in mind the majority of runners do it for fitness, enjoyment and the social aspects. Not everyone is trying to be a professional runner. Most trail marathons and ultras are 'jeffed' to an extent. If it makes the sport more enjoyable and more accessible I don't see how that can be looked at negatively. I used this method when I was coming back from injury and it was a great transitional method back to full running.
I actually never knew this is an actual thing with a name! 18 months ago I gave up cigarettes after 10 years and started running. In the beginning I could not run half a km without stopping to hack my lungs up. Then I started to Jeff and could get 5k in if I jeffed 5 or 6 times. From there my fitness picked up and I cut down the jeffing gradually. I can now run 10km without stopping and am training for my 1st half marathon in October 2020! Love your videos thanks for all the advice!
That’s how I got into my running. Not many can do a 100km ultra without Jeffing. I Jeffed mine. It was fantastic. Could barely make 500m 2 years ago. Nicely explained. Great channel.
I fully believe the run/walk approach can be used by anyone up to elites. It's an interesting way of breaking up your runs, keeping you HR down and putting very little strain on the body. Also, walking is unbelievably good for you, and despite what the book 'born to run' says, I think we're born to walk. We evolved to walk vast distances, not run ultras on tarmac. Never in our evolutionary history would we have to have run 26.2 miles in one go. In the past I have run 50-80mi per week, but now I'm just going to go by time (aiming for around 14 hours per week) and include my walking as time spent training.
I discovered Jeffing by accident! I ran my first 10K a few weeks ago. A few days later I went for a long, fast walk. I got bored, so I decided to just run every other kilometer. In the end I was faster than at that 10K, without even trying! It absolutely works, but yeah, you gotta walk pretty fast. I love the name, naturally. So this is now officially "my" thing too :D
I've noticed that certain running forums aren't the best place to bring up this method. Unfortunately, a lot of purists seem to really hate it. I used run/walk/run for my first marathon. This allowed me to increase my mileage significantly without getting hurt. For my second marathon training, I began shifting the balance so that I was running more. By the time of the race, I was just taking a 30 second walk break every mile and would also use this as my fueling break. Since then, I've shifted to straight running. But there's no question that run/walk/run played a huge part in my development as a runner.
I started walking during races in trail events because sometimes everybody walks up a steep, rocky hill, and it just doesn't make any sense to try to run. Now, I integrate walking to my training as a quick recovery and I find it helps with the drinking and eating too. Hydrating and refueling can be a messy task for me. Thanks for the video!
Jeffing is a great idea, especially for new or inexperienced runners. If it encourages more people to be active, that is brilliant. Most Ultra runners will include walking in their race, as standard. It’s all about getting from ‘A to B’ by whatever methods suit you best.
Even for experienced runners it's great. I'm very injury prone if I'm not careful and the walk break has made it possible for me to make it up to 20 miles (Granted-shortly after I got stress fractures...and yes-my form is correct before anybody tells me it's not).
Thanks for the explanation. Jeffing pretty much sums up my running technique at any distance. I came into running late (50+) and can’t keep up a decent pace for long. But walking breaks keep me going the whole distance.
I consider myself an intermediate runner, coming back after a period of little to no running. Having just treated myself to a Garmin running watch, I have decided to try out one of the training programs offered by Garmin. As I have never really been able to stick to a program, I have chosen to see how using Jeffs method will impact my 10k time. Thank you for this great video and for putting some more perspective on his method.
I have a slight personal variation on the method. When my breathing becomes more intense I start jogging on the spot, waiting till my heart rate and breathing slow down and proceed when I feel more comfortable. I repeat this method till I become fitter and stronger.
I have done the run walk method for over a decade. The walk is always at the same two points on my running route the halfway mark and the end of a lap. The later is where I hydrate or fuel up during longer runs. It isn't a long walk but enough to bring down heart rate and reset.
Took up running during the first lockdown and over done it and have injured my knees. Am trying to take a break from it so I can recover but think I'm going to try this when I get back into it. Love your channel, trying to watch all your videos, hence why I am it this one recorded 2 years ago.
This is the strategy I use for all my long runs. I still do some regular runs without walking, but this has been a life-saver for me. I can make it so much further without feeling exhausted (well...still as exhausted as you'd expect after a 13 mile plus run).
I've done a few ironman events and found it also helps with feeds station stops. It's hard to get going again after some stops on the marathon leg but using this technique in training is brilliant.
my first race was a marathon and i completed it with a run walk method. an i was an overweight non-runner. i trained with a group for three months and our practices went up to 26 miles. run walk was perfect.
I used the Galloway run/walk/run to run the Disney Marathon in January 2020. Highly recommended, ran with a pace group the second half of the marathon and it made it possible for me to finish.
Need some help understanding. After putting in my magic mile it says my marathon pace is 11:52 finishing in 5hr 11mins. Is that time based on that pace without stopping or is that pace for the runs during run/walk times provided?
Tomorrow I'm "Jeffing" my way through SF marathon in hopes that I can finish (even though I've barely trained)! Will put my time / distance and a link tomorrow once I'm done :D!
@@malikky9731 GUYS!!! I barely trained and I finished the San Francisco Marathon using this method! Finished before the cutoff! Finish: 5:34:20 www.runraceresults.com/Secure/RaceResults.cfm?ID=RCLF2019 (I was in severe pain during and after the race for 2 days haha lol but next time I'm training!)
In 1 day i have my first half. And im so scared because i havent been running much for the last 5 months. I just hope to make it to the finish line, will jeff my way trough
@@stefanibilic15 it's been a couple years, but how did it go? I'm about 3mos away from my first marathon and I haven't done much running either. I ended up joining a CrossFit style gym. Its really fun, but I have zero energy to do anything outside of class. Going about 4x per week.
Tried this today, seemed to help me carry on and get a more steadier pace. Didn’t bother too much about my time today but always looking to improve! Thanks for the video!
Thank you for the good overview; But, was/am looking for someone to demonstration (actually show visually/demo and walk through) the "Acceleration Gliders" part of setting one's Magic Mile (this is the only part for me that is not "self explanatory;" I've heard Jeff Galloway's spoken description; but, I am still looking to see it in action). Thanks and Be Well, Brady
I love garmin coach is 10 weeks that I’m on it but man Jeff is killing me now .. I’ve got a training on 10k in 45 min and today I did 20x800mt speed repeats and on long run im on almost 30k .. how come ?! It’s ok tbh I can feel I improved a lot but now the training days are really long
He won the first Peachtree 10k in Atlanta GA AKA running city USA . It’s the largest 10K in the world . My daughter had her picture taken with him after she finished her first 1/2 marathon .
Instead of walking I slow it down to a slow jog, keep my arms moving and then pick the pace back up. It’s just harder for me to get my rhythm back once I start walking. But hey I do have to stop because I run in the city and have to stop at intersections.
Jeff actually has a technique for what you are mentioning. It's called the acceleration glider. You can Google that to get some explanations and a video demonstration.
I just set my timer on my Garmin to 4:30 run, meepmeep 2:20 brisk walk, meepmeep, repeat. I can just add a fartlek in as desired by skipping walk segments.
I love the RWR strategy. I used it for my second marathon and ended up with a 27 min PR. In my first marathon I ran the whole time. I have a video up on my channel about this.
5 ปีที่แล้ว +1
Can it be used in competitions?! Now I'm happy! :D
very helpful! i have just started doin parkruns and trying to implement the run walk run method! cant get my head around the "magic mile" thing yet tho..lol
ack, i'm confused about the walk run splits. on the magic-mile page, i enter my time (9:35), and the values change below, but i dont see a ratio like, "walk for X time, run for Y time". i'm an older guy, trying to stay fit, but i keep hurting me knees. i've built up to a 5k distance, and want to keep going injury free. help?
I have to admit I am a little new to the walk run method myself so I'm not sure I am the most knowledgeable person on the subject but from my understanding the magic mile page just tells you what pace and milage you're capable of based on your mile time rather than telling you how often you should walk vs. run. In this video she said that you should walk whenever you feel like you're huffing and puffing so I'm not sure if there's a set amount of time you're supposed to do either. It just comes down to what is comfortable for you. From what I've read online you should just gradually keep adding more mileage to help build endurance. Hope that helps.
@@Brebre7681 ok, that helps, thanks! i downloaded an interval timer to my phone, and tried 4 min run and 2 min walk, as a start. i have built up, over the last 5 months, to a 5k distance of solid running at a pace of 9:35, but i worry about knee injury. some one in the running subreddit told me about run / walk, and i should not be running at my "top speed" daily.
Hi. For a 9:35/mile time the suggested run/walk splits are 90 seconds /30 seconds or 60 seconds /20 seconds or 45 seconds /15 seconds or 60 seconds /30 seconds or 40 seconds /20 seconds. So you can pick which one suits your level of fitness. Hope that helps!
@@runningchannel well, i don't know what sort of witchcraft happened, i ran 90 sec walked 30 sec, only for 2.25 miles (it was getting hot outside), and i ran at 8:36 pace. i normally run 9:35... and some of that 2.25 miles were walking briskly. that doesn't seem to add up.
@@runningchannel turns out it worked fantastically! Despite having a fever - yeah, I had to get ill at the day the competition happened - I finished it! I guess it's thanks to the Run Walk Run method! :)
I've wanted to start running for two or three years, but never had the guts to just do it. I felt horribly stupid and inadequate, never had fun running in school (the last time I ran, 15 years ago), I'm overweight and unfit. But watching your videos, especially this one and the one about breathing techniques, really helped me get started. So I went on my first 'run' (1 min. run, 1 min. walk for 10 min. total) 9 weeks ago. Yesterday I ran 6 km without a needing or wanting to take a break to walk. Probably could not have done it without your info! Thank you so much for motivating an helping me start running!
That's amazing - congratulations! Well done for taking the plunge and for sticking at it. We're so pleased we could play a part in helping you! Keep us posted.
@@runningchannel You're welcome 💯🙋🙏
This!!! Thank you!n
You still running?
@@tf-ok Three times a week ;)
I’m a convert. For a few years my running has been plagued by injury and ITB pain. This method seems to have eliminated this... so far. Also, no loss in pace/times and a big increase in enjoyment! This is NOT just for beginners, it can be very useful for runners at all levels. Swallow your pride and take a walk!
The pride is my biggest problem. But hey, this is the only way i know so far letting me run without injury gaps that are unbearable to wait out for. And dealing with that pride is a sort of spiritual growth and practice in itself. Not easy. Yet.
This method made Galloway a fortune....but runners have been doing it since Pavo Nurmi & before going back over 100 years... it's well documented......
I started this recently and I have gone back enjoying my running again
I used this for my second marathon and I shaved 27 minutes off my time. I have a video on my channel about it. i give it a big thumbs up!
Brilliant. Well done!
I coach the Galloway method, from Couch to 5k through to Ultra. It really DOES work, as long as it is followed consistently. Purists hate it, but it is actually very sensible, and - surprising to many - actually produces PBs on the same course as constant running. Excellent intro to Jeffing, a system that is tested and proven.
Thanks Tony. Glad you liked the video!
@Nic777 and what % of runners aspire to be in the olympics? or better what % make it to them? youre comparing a very tiny % of elite runners to the majority of overall runners....................i know marathon runners who have used this method to run under 3 hour marathons so definitely can be used for intermediate and advanced runners also
@Nic777 Keep in mind the majority of runners do it for fitness, enjoyment and the social aspects. Not everyone is trying to be a professional runner. Most trail marathons and ultras are 'jeffed' to an extent. If it makes the sport more enjoyable and more accessible I don't see how that can be looked at negatively. I used this method when I was coming back from injury and it was a great transitional method back to full running.
@Nic777 😂😂😂
I actually never knew this is an actual thing with a name! 18 months ago I gave up cigarettes after 10 years and started running. In the beginning I could not run half a km without stopping to hack my lungs up. Then I started to Jeff and could get 5k in if I jeffed 5 or 6 times. From there my fitness picked up and I cut down the jeffing gradually. I can now run 10km without stopping and am training for my 1st half marathon in October 2020! Love your videos thanks for all the advice!
That is so great to hear!! Good luck with your half marathon!!
Thanks for the inspiration!
love your use of "jeff" as a verb for "walk"!!! I plan to jeff every 5-10 minutes in first marathon in 5 weeks!
That’s how I got into my running. Not many can do a 100km ultra without Jeffing. I Jeffed mine. It was fantastic. Could barely make 500m 2 years ago.
Nicely explained.
Great channel.
I fully believe the run/walk approach can be used by anyone up to elites. It's an interesting way of breaking up your runs, keeping you HR down and putting very little strain on the body. Also, walking is unbelievably good for you, and despite what the book 'born to run' says, I think we're born to walk. We evolved to walk vast distances, not run ultras on tarmac. Never in our evolutionary history would we have to have run 26.2 miles in one go. In the past I have run 50-80mi per week, but now I'm just going to go by time (aiming for around 14 hours per week) and include my walking as time spent training.
Couldn't agree more Alfie! Thanks for sharing this 😀
I discovered Jeffing by accident!
I ran my first 10K a few weeks ago. A few days later I went for a long, fast walk. I got bored, so I decided to just run every other kilometer. In the end I was faster than at that 10K, without even trying! It absolutely works, but yeah, you gotta walk pretty fast.
I love the name, naturally. So this is now officially "my" thing too :D
I've noticed that certain running forums aren't the best place to bring up this method. Unfortunately, a lot of purists seem to really hate it. I used run/walk/run for my first marathon. This allowed me to increase my mileage significantly without getting hurt. For my second marathon training, I began shifting the balance so that I was running more. By the time of the race, I was just taking a 30 second walk break every mile and would also use this as my fueling break.
Since then, I've shifted to straight running. But there's no question that run/walk/run played a huge part in my development as a runner.
I started walking during races in trail events because sometimes everybody walks up a steep, rocky hill, and it just doesn't make any sense to try to run. Now, I integrate walking to my training as a quick recovery and I find it helps with the drinking and eating too. Hydrating and refueling can be a messy task for me. Thanks for the video!
Jeffing is a great idea, especially for new or inexperienced runners.
If it encourages more people to be active, that is brilliant.
Most Ultra runners will include walking in their race, as standard.
It’s all about getting from ‘A to B’ by whatever methods suit you best.
Absolutely! We love Jeffing!
Even for experienced runners it's great. I'm very injury prone if I'm not careful and the walk break has made it possible for me to make it up to 20 miles (Granted-shortly after I got stress fractures...and yes-my form is correct before anybody tells me it's not).
Thanks for the explanation. Jeffing pretty much sums up my running technique at any distance. I came into running late (50+) and can’t keep up a decent pace for long. But walking breaks keep me going the whole distance.
I consider myself an intermediate runner, coming back after a period of little to no running. Having just treated myself to a Garmin running watch, I have decided to try out one of the training programs offered by Garmin. As I have never really been able to stick to a program, I have chosen to see how using Jeffs method will impact my 10k time. Thank you for this great video and for putting some more perspective on his method.
I tried this method when I ran the Long Beach Marathon . It was crazy , towards the last 5 miles I passing people up & ran a PB !!
this method is what hooked me into running!! i wish i knew this years ago! thanks for sharing
I have a slight personal variation on the method. When my breathing becomes more intense I start jogging on the spot, waiting till my heart rate and breathing slow down and proceed when I feel more comfortable. I repeat this method till I become fitter and stronger.
I have done the run walk method for over a decade. The walk is always at the same two points on my running route the halfway mark and the end of a lap. The later is where I hydrate or fuel up during longer runs. It isn't a long walk but enough to bring down heart rate and reset.
Nothing wrong with a bit of Jeffing in a marathon either....
🤔 where have I seen Rick before? 🤣
Where have I seen a Northern Ninja Runner before? 🤔
Where have I seen Larry before?
Took up running during the first lockdown and over done it and have injured my knees. Am trying to take a break from it so I can recover but think I'm going to try this when I get back into it. Love your channel, trying to watch all your videos, hence why I am it this one recorded 2 years ago.
This is the strategy I use for all my long runs. I still do some regular runs without walking, but this has been a life-saver for me. I can make it so much further without feeling exhausted (well...still as exhausted as you'd expect after a 13 mile plus run).
I've done a few ironman events and found it also helps with feeds station stops. It's hard to get going again after some stops on the marathon leg but using this technique in training is brilliant.
I lived in Sandy Springs, GA where his store, Pheidippides is located, and I have run with him...great guy!
my first race was a marathon and i completed it with a run walk method. an i was an overweight non-runner. i trained with a group for three months and our practices went up to 26 miles. run walk was perfect.
I used the Galloway run/walk/run to run the Disney Marathon in January 2020. Highly recommended, ran with a pace group the second half of the marathon and it made it possible for me to finish.
Need some help understanding. After putting in my magic mile it says my marathon pace is 11:52 finishing in 5hr 11mins. Is that time based on that pace without stopping or is that pace for the runs during run/walk times provided?
Thanks. Wish the site offered KM as well. Not everyone uses the imperial system....
Coming back from injury and using the method; didn’t know it was actually a method!
Tomorrow I'm "Jeffing" my way through SF marathon in hopes that I can finish (even though I've barely trained)!
Will put my time / distance and a link tomorrow once I'm done :D!
Howd it go?
@@malikky9731
GUYS!!! I barely trained and I finished the San Francisco Marathon using this method! Finished before the cutoff!
Finish: 5:34:20
www.runraceresults.com/Secure/RaceResults.cfm?ID=RCLF2019
(I was in severe pain during and after the race for 2 days haha lol but next time I'm training!)
My friends and I used it to do our first half marathon 😊
It’s great, huh?
It certainly was. Mentally and physically it was definitely the best way to tackle that distance for beginners to half marathon 😊
In 1 day i have my first half. And im so scared because i havent been running much for the last 5 months. I just hope to make it to the finish line, will jeff my way trough
I've done this too on my first Brighton Half Marathon 😂😝🤣
@@stefanibilic15 it's been a couple years, but how did it go? I'm about 3mos away from my first marathon and I haven't done much running either. I ended up joining a CrossFit style gym. Its really fun, but I have zero energy to do anything outside of class. Going about 4x per week.
Tried this today, seemed to help me carry on and get a more steadier pace. Didn’t bother too much about my time today but always looking to improve! Thanks for the video!
You're welcome! Glad it was helpful!
The Running Channel ....my shins and knees hate me now though 😂
I will try this on my first half marathon this year 👍
Good luck with it! Make sure you give it a go in training first to see which ratio works for you
I've always used this method, and I didn't know that it had a name.
Today I did my longest run of 2021, a slow 6K none stop.
Amazing stuff, well done!
I'm not as fit as I was pre-covid, so I'm going to use this method for GNR this Sunday 👍
Thank you for the good overview; But, was/am looking for someone to demonstration (actually show visually/demo and walk through) the "Acceleration Gliders" part of setting one's Magic Mile (this is the only part for me that is not "self explanatory;" I've heard Jeff Galloway's spoken description; but, I am still looking to see it in action). Thanks and Be Well, Brady
Very helpful, thanks alot
Glad it was helpful!
I love garmin coach is 10 weeks that I’m on it but man Jeff is killing me now .. I’ve got a training on 10k in 45 min and today I did 20x800mt speed repeats and on long run im on almost 30k .. how come ?! It’s ok tbh I can feel I improved a lot but now the training days are really long
He won the first Peachtree 10k in Atlanta GA AKA running city USA . It’s the largest 10K in the world . My daughter had her picture taken with him after she finished her first 1/2 marathon .
I use him
In my Garmin watch. He has a tough programme
You have given a great presentation
Thank you so much, this helped!
Instead of walking I slow it down to a slow jog, keep my arms moving and then pick the pace back up. It’s just harder for me to get my rhythm back once I start walking. But hey I do have to stop because I run in the city and have to stop at intersections.
Jeff actually has a technique for what you are mentioning. It's called the acceleration glider. You can Google that to get some explanations and a video demonstration.
I just set my timer on my Garmin to 4:30 run, meepmeep 2:20 brisk walk, meepmeep, repeat. I can just add a fartlek in as desired by skipping walk segments.
Great video!
Thanks so much! Happy running! 🙌🏼
How are I will be there by the way you
S Mo юг ж
I love the RWR strategy. I used it for my second marathon and ended up with a 27 min PR. In my first marathon I ran the whole time. I have a video up on my channel about this.
Can it be used in competitions?! Now I'm happy! :D
@ yes you can use it in competitions! Why wouldnt you? :) it works for many of us
Still confuse on what pace during run and what pace during walk if we aim 5.00 hours for a marathon?
My PB for 10K is 1.13 hrs
@@RattinanMedicalCenter there are some online calculators you can use. How much do you want to run vs walk?
Thank you very much 🤗
Seems a good strategy for me,
People should try sprint walk, aim for around 8-12 sprints into a 5km route.
very helpful! i have just started doin parkruns and trying to implement the run walk run method! cant get my head around the "magic mile" thing yet tho..lol
ack, i'm confused about the walk run splits. on the magic-mile page, i enter my time (9:35), and the values change below, but i dont see a ratio like, "walk for X time, run for Y time". i'm an older guy, trying to stay fit, but i keep hurting me knees. i've built up to a 5k distance, and want to keep going injury free. help?
I have to admit I am a little new to the walk run method myself so I'm not sure I am the most knowledgeable person on the subject but from my understanding the magic mile page just tells you what pace and milage you're capable of based on your mile time rather than telling you how often you should walk vs. run. In this video she said that you should walk whenever you feel like you're huffing and puffing so I'm not sure if there's a set amount of time you're supposed to do either. It just comes down to what is comfortable for you. From what I've read online you should just gradually keep adding more mileage to help build endurance. Hope that helps.
@@Brebre7681 ok, that helps, thanks! i downloaded an interval timer to my phone, and tried 4 min run and 2 min walk, as a start. i have built up, over the last 5 months, to a 5k distance of solid running at a pace of 9:35, but i worry about knee injury. some one in the running subreddit told me about run / walk, and i should not be running at my "top speed" daily.
Hi. For a 9:35/mile time the suggested run/walk splits are 90 seconds /30 seconds or 60 seconds /20 seconds or 45 seconds /15 seconds or 60 seconds /30 seconds or 40 seconds /20 seconds. So you can pick which one suits your level of fitness. Hope that helps!
thank you, very helpful! how did you determine that, was it on the jeff site?
@@runningchannel well, i don't know what sort of witchcraft happened, i ran 90 sec walked 30 sec, only for 2.25 miles (it was getting hot outside), and i ran at 8:36 pace. i normally run 9:35... and some of that 2.25 miles were walking briskly. that doesn't seem to add up.
If you do this in training, are you supposed to use it in actual races?
My question on this is on the run part are you running hard or easy?
That’ll vary on the intensity of your training 😊
So if I’m doing easy runs run easy harder harder etc
You can also Run faster and Walk slower as well as Run slower and Walk faster if you want
Is this how Elliot Kipchogi trains?
Is it acceptable in competitions?
We think so! Lots of people use the method in marathons.
@@runningchannel thanks! "A New Hope" is born! I will try it this Sunday!
How did you get on?
@@runningchannel turns out it worked fantastically! Despite having a fever - yeah, I had to get ill at the day the competition happened - I finished it! I guess it's thanks to the Run Walk Run method! :)
How do you even do that magic mileage you can't even walk a mile?
This method (unless I was in a running group) might take away from my determination to “keep going “.
F’ing and Jeffing all the way
👍
My name jeff
Apparently walks are not beneficial above 15 secs.
Jeff Galloway does not speak to heart rate management as far as I have seen so far.