Nutrition Nugget: Jeffing

[00:00:27] I am not sure what happened this year. I feel like Jeffing is all over the internet. It's related to exercise and activity. I'm curious if you've seen it online. Maybe it's just the side of the internet that I'm on ing. What is it in the most basic way of describing? It's a particular method of walk run intervals.

[00:01:23] And I point this out because if you're a longtime listener of Salad with a side of Rise, you have probably heard me say that I am not a runner, frankly. It makes me feel like I'm going to die and I generally make it a practice to not do things that make me feel like I'm going to die. Right. So. Sometimes I will also add that I think there is form and method to running that I was just never taught.

[00:02:13] Amazing. Why is it helpful? So in the data from those 500,000 people, it ranged from marathoners who use this run walk method. To like half marathoners and you know, beginners. So the marathoners took over 13 minutes off their times. Half marathoners took like seven minutes off their times. Jeff Galloway did an interview with Women's Health, so this is a quote from him in the women's health.

[00:03:07] Sounds pretty good. Even if I'm not ready to take up running, it has piqued my interest. So if you're like me, not super into running, also listen to this thinking about how you might apply this concept or this Jing approach to the activity that you do. Maybe that's cycling or a circuit or adjusting the intervals that you're doing.

[00:03:51] You do this by adjusting the ratio of running, walking time, and the length of those intervals. We'll come [00:04:00] back to that. Even for those who aren't looking to beat a clock. Again, this is a quote from that Women's health interview with Jeff. He said, after extensive study, I found that a 32nd walk break delivers the highest level of recovery while reducing the leg tightening effect of longer walks.

[00:04:48] So. Helpful other benefits. So better endurance. Many people use this approach to train for ultra marathons. You can learn pacing, uh, maybe manage distance [00:05:00] intimidation if you know the longer distances freak you out like me. And even, I mean, I would say I'm resistant a little bit to both speed and distance, but that's me.

[00:05:35] Okay, so let's talk about ge. What do we do? So, like I said, it's essentially run, walk, run intervals. It is simply that interval training. So you're gonna alternate between running and walking. The length of those intervals depends on you. The speed of that running also depends on you. And by the way, that depends on you.

[00:06:22] Your feet don't lift much off the ground. You're taking really short steps. You're staying light on your feet. So that little shuffle jog is five to seven seconds. Then you're back to walking for 30 to 60 seconds. So you repeat that five to seven. Second shuffle, jog with a 30 to 62nd walking. For three minutes, then walk for three minutes.

[00:07:09] Then you can keep adding three minute segments. You could change the interval, so maybe you increase the shuffle jog to seven to 10 seconds. If your walks were closer to 60 seconds, decrease those to more like 32nd walks between the shuffles. Eventually, you wanna progress to 15 second run, 45 second walk.

[00:08:00] An example of your running or Jing running workout. Warm up five to 10 minute walk. Then you do 30, 30 for three minutes. So that's a 32nd jog, and then 32nd walk for three minutes. After that, you do three minutes. That's a 62nd jog, 32nd walk, followed by three minutes of 92nd jog 32nd walk. Finally, try two minutes jogging, 30 seconds, walking.

[00:08:57] This is a lot to think about. I [00:09:00] know it's not easy 'cause you're listening and without having it to see in front of you, it's difficult to follow. So I'm gonna put all of this on the salad with the side of fries Instagram, so that salad with the side of Fries pod on Instagram. We'll also put it in the Facebook group and post it in the Happy Healthy Hub so that you guys have.

[00:09:45] Then of course, as with everything form is important, he says, back straight, shoulders, relaxed, arms at 90 degrees, and breathe. He says, breathe in through your nose, out through your mouth, all in. [00:10:00] I think Jeff is very interesting. Maybe it's something I'll do when traveling, if there isn't a way to use a hotel gym, or all they have is really like a treadmill, which isn't usually my jam, or if I'm trying to do something outside with no equipment.

[00:10:42] Connect with me on Instagram or all social media. I'm at Jenn Trepeck. J-E-N-N-T-R-E-P-E-C-K. Website is a salad with the side of fries.com. Pick your platform, send a message. I truly love hearing from you, your ideas, your takeaways, your questions, all the things. It's also the easiest way to learn more about working with me [00:11:00] as your health coach, Lisa Schlossberg.

[00:11:05] Lisa Schlosberg: Thank you so much for having me. What a blast.

[00:11:27] And your recipe this week is for 20 minute Turkey and peppers. Well, friends, that's it for today's episode of Salad with a Side of Fries. Congratulations for making yourself and your health a priority. Thanks so much for joining us. Be sure to click subscribe or follow on your favorite podcast platform.