Photo Credit: Daniel Menacher
Jeff Galloway created the Jeff Galloway run walk run® programme, or “Jeffing” as it is more popularly known by the Run Mummy Run community. He is an experienced endurance athlete and is used to running in a variety of extreme weather conditions. After hearing about the recent UK heatwave he wanted to pass on his top tips to us for running in warm weather.
- Run before the sun gets above the horizon, while staying safe
- When it’s hot, run 1-3km loops and have an ice chest full of ice water. Each loop, pour two cups of ice water over your head
- Walk when you are extremely hot—you will get the same endurance.
- Get medical help if you experience any of the preliminary signs of heat exhaustion: hot and cold flashes, cessation of sweating, loss of concentration, diarrhea, vomiting.
- Adjust your run walk run® strategy as the temperature increases:
- Slow by 20 sec/kilometer for every 2.5C above 15C
- Adjust your run walk run® strategy as you slow down
What is Jeffing?
Jeffing is the abbreviation used to describe the Jeff Galloway run walk run® Method. The Jeff Galloway approach started in 1974, when Jeff was teaching a group of runners with varying abilities. He decided he wanted to develop a way of helping them all to achieve their distance goals in a manageable way that minimised fatigue and injury. Over a number of years, he developed his hugely popular run walk run® method that has now been used by over a million people.