The principle of Jeffing is simple: it involves linking short periods of running (one to two minutes) with slightly longer intervals of walking, ideally over a 20-minute period. Once accustomed to these intervals, runners can gradually lengthen the running periods and shorten the walking intervals. Studies have shown that slow walking sessions can be healthier, allowing for a more relaxed approach.

Combining running and walking improves endurance and helps manage fatigue, reducing the risk of muscle pain and making running sessions more enjoyable. While it may seem counterintuitive, slowing down can lead to significant improvements in race times.

While the Swedish technique "Fartlek" focuses on varying speeds during continuous runs, Jeffing emphasizes endurance over speed. This method allows beginners to step out of their comfort zone gradually, while seasoned runners can enhance their endurance as part of a broader regimen.

Jeffing boosts motivation and reduces race-related anxiety, making fatigue management easier and lowering the risk of injury through slower, safer progress. A 2016 study in the Journal of Science and Medicine found that this method allowed runners to complete marathons almost as quickly as continuous running, with less muscle soreness and fatigue.

Professional runners use Jeffing as a tactical way to keep moving and avoid muscle cramps. While it can be challenging to run/walk your own race, for novice runners or those daunted by marathon running, Jeffing can be an ideal solution.