A growing wave of runners around the world—and increasingly in Thailand—are embracing “Jeffing”, a run-walk method that’s gaining traction for its accessibility, injury prevention benefits, and surprising effectiveness in boosting endurance. Named after US Olympian Jeff Galloway, the method alternates between short periods of running and walking, offering a refreshed approach to running that’s changing the way both beginners and seasoned athletes tackle the sport. With new research and growing testimonials, Jeffing is steadily becoming a staple in global fitness routines, inspiring more Thais to hit the tracks, parks, and city streets with renewed enthusiasm.
The buzz around Jeffing started rising globally in recent years, thanks to a new cohort of runners who’ve shared personal stories of overcoming burnout and injury, and rediscovering the joys of movement through this run-walk approach (Woman & Home, The Conversation). While the technique has been quietly advocated since the 1970s by Coach Jeff Galloway, its sudden resurgence in popularity coincides with the ongoing global fitness boom—amplified further by long COVID, lockdowns, and a cultural shift towards exercise that emphasizes longevity over competition.
So what exactly is Jeffing, and why is it sparking so much interest? The core principle is simple: runners intersperse predetermined running intervals with walking breaks throughout a given distance or duration. Common strategies include running for one to three minutes followed by walking for 30 seconds to a minute, but the ratios can be tailored to suit individual fitness, goals, and even the local steamy weather, which is particularly relevant to Thai runners (Runner’s World). This planned alternation keeps the body from reaching the exhaustion point typical of continuous running, while also reducing injury risk and post-workout soreness.
Recent research and expert commentary highlight several scientific mechanisms behind the method’s benefits. According to a 2025 review in ScienceAlert, Jeffing helps “the body’s energy stores last longer,” so runners often find they can cover greater distances than what was possible with non-stop running (ScienceAlert). Moreover, a growing body of studies tracking heart rate and fatigue levels indicate that run-walk intervals enable more consistent aerobic workouts—especially crucial for those new to running, returning after injury, or managing chronic health conditions (Medical Xpress). Recent research cited in The Conversation also points to “significant improvements in cardiovascular and speed endurance” after just 12 weeks of patterned interval training.
Coach Galloway’s own site emphasizes additional advantages: “quicker recovery, less stress on the ‘weak links’ such as knees and hips, and the ability to enjoy endorphins without the hangover of fatigue” (Jeff Galloway). It’s this democratization of effort—making running enjoyable and sustainable for all ages and skill levels—that has brought Jeffing into the fitness spotlight.
For Thai readers, the implications are particularly significant. Urban Thais, facing air pollution and heat, often struggle with the physical toll of long, continuous runs. “Jeffing lets you run farther than you thought you could, while minimizing aches and pains,” shares a certified run coach from a popular Bangkok-based running group, who recommends the approach to both expats and locals. As Thailand’s marathon scene expands rapidly—Bangkok Marathon participation, for example, has grown by over 30% in the last five years (BK Asia City)—innovative strategies like Jeffing have made the sport accessible to much broader demographics, including older adults and those with sedentary backgrounds. Thai running blogs and social media groups now frequently discuss the method’s flexibility, with many enthusiasts noting that it’s “perfect for our climate, and a fun way to train together.”
Historically, Thailand’s running culture was shaped by formal school athletics and the influence of military-style endurance training, but the last decade has seen a flourishing of softer, more inclusive community running events—such as park runs, charity fun runs, and mountain trail challenges (Times of India). The arrival of Jeffing into this context signals a major cultural shift, helping more Thais view movement not just as training, but as lifelong wellness.
Internationally, research continues to explore Jeffing’s benefits across various populations, including people with heart disease, diabetes, or obesity (RealClearScience). Results consistently show that the method achieves substantial cardiovascular improvements and fat-burning benefits, with lower risk of injury and greater adherence than traditional running regimens. Experts point out that because walking intervals keep heart rates in a manageable “Zone 2” range, runners avoid the fatigue and lactic acid buildup that quickly sideline beginners, while experienced athletes can rack up higher weekly mileage without succumbing to overuse injuries (Wikipedia).
Thai running coaches, sports physicians, and physiotherapists have started actively recommending Jeffing as part of holistic training regimens, especially for those coming back from injury or illness, or for older runners who want to reap the fitness and cognitive benefits of regular aerobic exercise. A sports medicine doctor from a leading Bangkok sports clinic explains, “With aging comes greater susceptibility to joint injury and fatigue. The run-walk approach helps maintain the joy of exercise, reduces fear of injury, and supports mental wellbeing through consistent, achievable physical activity.” This is echoed in patient stories highlighted by Thailand’s Green Bell Clinic, which tailor advanced running analysis and gait modification advice to include run-walk intervals, reporting improved outcomes for all levels of runners (Green Bell Clinic).
Despite its rising popularity, Jeffing still faces skepticism from some running purists who view walking as a sign of weakness or a deviation from athletic norms. However, expert perspectives are rapidly shifting as studies show that run-walk strategies not only prevent more serious injuries but can also deliver competitive finish times in marathons and half-marathons. In international events, many runners using Jeffing finish ahead of those who attempted to run continuously but succumbed to exhaustion or cramps. The social acceptance of walk breaks, especially in the inclusive setting of group runs and corporate wellness programs, is replacing the old “no pain, no gain” mindset with a more sustainable ethos: “keep moving, enjoy the journey.”
Looking ahead, the future for Jeffing in Thailand is bright. As the nation’s urban, health-conscious population grows, so does interest in methods that free people from the constraints of athletic elitism. Initiatives by public hospitals and community groups now include run-walk workshops, and local marathons are increasingly “Jeffing friendly,” marking route sections to encourage strategic walk breaks and ensuring water and rest stops are accessible and inclusive. The likely result is a broader, more diverse running community moving towards improved physical and mental health outcomes.
For Thai readers eager to try Jeffing, experts recommend starting gently—run for one minute, walk for thirty seconds, and listen to your body. “There’s no shame in walking,” says a top Thai physiotherapist, “especially when it means you’ll stay active for life.” Joining a local running group (either at parks, malls, or even along scenic rural routes) can provide support and motivation, and with Thailand’s hot, humid climate, it’s especially important to hydrate, use sun protection, and adjust running-walking ratios as needed to stay comfortable.
The Jeffing movement is a reminder that movement is for everyone—regardless of age, pace, or level of experience. As Thailand steps confidently into a more inclusive, wellness-focused future, Jeffing is leading the charge for accessible, enjoyable running—one walk break at a time.
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