Running Legend Jeff Galloway Dies at 80. Here's How 'Jeffing' Helps Runners of All Levels
This week, the running community lost a legend. Jeff Galloway, a member of the 1972 U.S. Olympic team and creator of the famous run-walk-run strategy, died on February 25 at age 80.
Galloway suffered a hemorrhagic stroke and died in a Pensacola, Florida hospital, according to his daughter-in-law Carissa Galloway, per the AP. In 2021, he had survived heart failure with high hopes of completing another marathon after already running over 230.
“My mission now, at the age of 80-plus, is to show that people can do things that are normally not done, and can do them safely,” he recently shared with The New York Times.
He inspired generations of runners, and in light of his passing, it feels fitting to revisit his coveted run-walk method, a strategy that has helped countless people take up and stick with running.
Related: Trainers Say This 'Healthy' Nutrient Could Ruin Your Race-Day Comfort
History of the Run-Walk-Run Method
Galloway developed the run-walk-run method as a way to help both beginners and experienced runners avoid injury and reduce fatigue. Not to mention, it offers an incredibly accessible entry point for true beginners.
In 1973, Galloway agreed to teach a running class at Florida State University. Quickly, he discovered his students lacked running experience, and about one-third had never participated in any type of regular exercise. Through the class, he adjusted the run and walk intervals for each student, with the ultimate goal of preventing injuries while helping them actually enjoy running.
By the end of the 10-week program, students faced their final exam: a 5K or a 10K. Every student finished, and no one was injured. In 1976, he launched the Galloway Training Program and discovered that strategic walk breaks could practically eliminate injury altogether.
How to Do Jeff Galloway's Run-Walk-Run
Want to try out Galloway’s run-walk-run method yourself? There are plenty of plans online, but the premise is simple: run for a set period of time, then take a brief walk before running again. In practice, this might look like running for four-minute periods and walking for one.
The walk time gives your legs and heart a brief active recovery period, allowing you to push harder during the runs. Many experienced runners find they can hit faster paces with this method compared to running nonstop, which can improve overall race times.
"No matter your running experience, the run/walk method allows you to meet yourself where you’re at so you can listen to your body and make progress,” Sara Hayes, a run coach and founder of Mindful Miles, shared with Runner’s World. “As you consider how each pace feels, you are better able to adjust your training.”
Give it a try, in memory of Jeff Galloway. Rest in peace.
Related: Trainer-Approved Running Tips That Prevent Injury and Boost Endurance