Speaker 1: Welcome to your new day. This is early Breakfast with
Speaker 1: Africa Milani twenty one minute. Night is two five o'clock.
Speaker 1: In a moment, I'll speak to Mark Dingle. He's a
Speaker 1: performance coach and running expert. Will be talking to us
Speaker 1: about the Jeffing Method, which is apparently part walking, part running.
Speaker 1: First time I hear the phrase. We'll get to unpack
Speaker 1: it a little bit more with Mark in a moment,
Speaker 1: and then later this hour we'll speak to the CEO
Speaker 1: and executive manager for Harvey World Traveled. That's Scale Lee Galake.
Speaker 1: It's going to tell us about the best safari escapes
Speaker 1: even in the winter of South Africa that you can consider.
Speaker 1: We are it's the first week of school holidays, right
Speaker 1: and there are two more, two and a half more,
Speaker 1: three more to go, so you will need to entertain
Speaker 1: your children and perhaps escaping to a safari with your
Speaker 1: family if you can afford it, could be an option.
Speaker 1: So we'll find out where which part of South Africa
Speaker 1: would be best to go to in the middle of winter,
Speaker 1: because some journeys are better taken together. Let's walk thet's talk.
Speaker 1: Seven notes is twenty minutes. NINETEA is two five o'clock.
Speaker 1: Mark Dingle A very good morning to you and welcome
Speaker 1: to the show.
Speaker 2: Well, how's learn. How are you?
Speaker 1: I'm good, I'm good, Thank you very much. What pray
Speaker 1: tell is jeffing.
Speaker 2: So it's it's a training method that was developed action
Speaker 2: the seventies by a guy named Jeff Galloway. And what
Speaker 2: it is is it incorporates the right walk method. So
Speaker 2: it's it's, you know, someone starting running, it might be
Speaker 2: very overwhelming to say you have to go and run
Speaker 2: five k straight, or you have to go run eight
Speaker 2: k straight or whatever the distance may be. So so
Speaker 2: it encourages people to to incorporate walking within their running
Speaker 2: before they get too fatigued and tired in reality that
Speaker 2: they can't cover that distance.
Speaker 1: It's interesting because I mean, I'm imagining a situation where
Speaker 1: you're running for thirty seconds, you're working for thirty seconds,
Speaker 1: you're running for another thirty seconds working for thirty seconds.
Speaker 1: Doesn't that make you feel tired sooner?
Speaker 2: In reality? You shouldn't know. What it does is it
Speaker 2: enables your body to adapt and recover a lot quicker
Speaker 2: as opposed to especially for beginners going out and trying
Speaker 2: to run for five minutes ten minutes, whatever the time
Speaker 2: may be. If you're doing those thirty second intervals where
Speaker 2: you walk thirty seconds, you run thirty seconds and you
Speaker 2: repeat that circle, what that does is it just prevents
Speaker 2: one from getting tired quicker, so in reality you can
Speaker 2: then go further for longer.
Speaker 1: And part of that, to just try and understand the
Speaker 1: biomechanics of it all, is that it allows you time
Speaker 1: to breathe i's nothing else and take it more oxygen
Speaker 1: that you would not be able to do so if
Speaker 1: you are running and having and passing.
Speaker 2: Right, No, of course, because as I said, you're not.
Speaker 2: You're not as fatigued, so you are your heart rates
Speaker 2: not as elevated. So with that walk break, you're just
Speaker 2: allowing your body that that short recovery period and then
Speaker 2: you can again get back into the running, which you
Speaker 2: can then maintain a more consistent and and quicker pace
Speaker 2: than one would when they are trying to run consistently
Speaker 2: for for pro long period.
Speaker 1: What are some of the other advantages, Mark, I imagine
Speaker 1: it reduces the risk of injury, amongst.
Speaker 2: Others, of course, you know, especially coming back. You know
Speaker 2: runners coming back from an injury or starting off running
Speaker 2: off an injury, and they want to reduces that that
Speaker 2: that that load on the muscles, load on the joints,
Speaker 2: because instead of that consistent pnding when you are you know,
Speaker 2: the constant movement of running, you're giving yourself that walk
Speaker 2: break and it does, it does alleviate the stress on
Speaker 2: the males. And you know the old saying, rather walk,
Speaker 2: walk early before you have to walk, So make it
Speaker 2: a choice before it becomes mandatory.
Speaker 1: Why would that be a good idea? Yes, to reduce fatigue,
Speaker 1: But why would it be to your advantage to rather
Speaker 1: force yourself to walk even though you you might not
Speaker 1: be under pressure or distressed to do so at that time.
Speaker 2: You can just you can just in reality, then go
Speaker 2: further for longer. You know, a lot of ones. This
Speaker 2: is a great method for new runners obviously building up
Speaker 2: fitness that don't have the fitness to run, to run
Speaker 2: a certain distance of five or ten or twenty k
Speaker 2: whatever it may be. But it's also used a lot
Speaker 2: in marathon running and within South Africa we know we
Speaker 2: have a love for the two oceans and for comrades,
Speaker 2: so the ultramarathons, a lot of guys incorporate this, rather
Speaker 2: walk earlier when you free shirt to save the load,
Speaker 2: to save on build up fatigue, because then it'll pay
Speaker 2: later in the run when you are when you are
Speaker 2: able to then run more consistently, as opposed to if
Speaker 2: you want to use the term burning all your matches
Speaker 2: early on and then your your body's pretty bug. It
Speaker 2: to to be able to run consistently at the end
Speaker 2: of the the at the latter stage of the run mark.
Speaker 1: Some people will train in order to finish distances, be
Speaker 1: it outra marathon's, irregular marathon, half a marathon, even shorter distances.
Speaker 1: Others are running because they want to lose weight. Will
Speaker 1: the Jeffing method be as effective and someone wanting to
Speaker 1: lose weight if they're walking and running some of the time.
Speaker 2: I do think it would be. Yes, it's it's it's
Speaker 2: It's quite a controversial topic, but I do believe the
Speaker 2: Jeffing method is highly beneficial because again, someone in a
Speaker 2: scenario get starting running to lose weight, starting starting a
Speaker 2: new sport, it can be very overwhelming. You know, if
Speaker 2: someone has to go to their first five k park run,
Speaker 2: they might they may not want to go because it's
Speaker 2: very overwhelming for them. They might not be able to
Speaker 2: run five k straight. But what they can do is
Speaker 2: incorporate this method, break it down into a thirty second
Speaker 2: run thirty second walk. Once they start to get fitter.
Speaker 2: As the week's progress, you can then start to shorten
Speaker 2: the walks or lengthen the run, So you might then
Speaker 2: do a thirty second walk and a one minute run
Speaker 2: and then become a two minute run. So over the
Speaker 2: long term you are actually reducing the total amount of
Speaker 2: walking and increasing the total amount of running, and in
Speaker 2: turn is that is really beneficial.
Speaker 1: I remember going to a class at a gymnasium that
Speaker 1: I was a member of for a couple of years,
Speaker 1: and the one instructor obviously teaching us the heat method,
Speaker 1: where you're working out doing something for forty five seconds
Speaker 1: and then for fifteen or twenty seconds you're resting before
Speaker 1: the next exercise or the repetition of that, and she
Speaker 1: always used to say keep moving, like, don't add distress
Speaker 1: to yourself. But instead of being stationary, some people are
Speaker 1: doing sitting down that seemingly will be worse for you
Speaker 1: than in the case of Jeffing working for a distance,
Speaker 1: for example, So it is not advised for you to
Speaker 1: run for thirty seconds and then to stop for thirty seconds,
Speaker 1: is it? No, not at all.
Speaker 2: You know, while you're walking still you are there's still
Speaker 2: blood flow, You're still being active. There's still blood flow
Speaker 2: to the mussle, so there is recovery. Okay, your heart
Speaker 2: rate would be dropping, there would be as I said,
Speaker 2: blood flow to the massle. So you are recovering, but
Speaker 2: again you are then still covering distance. You're still moving
Speaker 2: forward as opposed to executly what you said, just standing
Speaker 2: in a still position.
Speaker 1: When people are I suppose recovering from I don't know,
Speaker 1: the Comrades marathon or something. Could this help as well
Speaker 1: where you need to get a little bit of activity,
Speaker 1: but obviously being mindful of the fact that you've already
Speaker 1: torn your muscles apart while you were running the distance
Speaker 1: of comments Madathine.
Speaker 2: It's definitely a great method for active recovery and guards
Speaker 2: coming off of a demanding race like Comrades or Two Oceans,
Speaker 2: where the body ready just takes a pure beating. It's
Speaker 2: a great way to ease back into running instead of
Speaker 2: instead of trying to jump straight back into her mileage.
Speaker 2: To incorporate the Jeffrey method is really beneficial and in
Speaker 2: a scenario like that. You know, the first the first
Speaker 2: two weeks, s guys, mind incorporate a lot more walking
Speaker 2: than running, and then, as I mentioned earlier, just reduce
Speaker 2: the amount of walking and increase the amount of running
Speaker 2: to a point where you can try to run consciously
Speaker 2: again until you're fully recovered from as I said, from
Speaker 2: a big grace like it.
Speaker 1: Well, I might not have known what the Jeffing method
Speaker 1: is ahead of this conversation, but I can tell you
Speaker 1: I've been applying it all my life. Whenever I've had
Speaker 1: to run, there definitely would be moments when I'd have
Speaker 1: to walk. I'd never do it as the liberty as
Speaker 1: you suggesting I do. So the next time I do
Speaker 1: put on my running shoes and go for a short run,
Speaker 1: I will suddenly remember this. Mark, thank you very much
Speaker 1: for your time this.
Speaker 2: Morning, anytimes everykay appreciate it.
Speaker 1: Mark Dingle is a performance coach and a running expert
Speaker 1: talking to us about the Jeffing method, which is where
Speaker 1: you run some of the distance and you walk some
Speaker 1: of the distance genuinely in short intervals, and as he says,
Speaker 1: start slowly and then build on it, where you reduce
Speaker 1: the intervals where you do stop and increase the times
Speaker 1: that you are running, but do so as a preventative
Speaker 1: method for injury and against fatigue. Seven o two Walk
Speaker 1: the Talk is happening in the city of Sane on
Speaker 1: the twenty seventh of July. It's in part to mark,
Speaker 1: of course, forty five years of existence of Talk radio
Speaker 1: in Johannesburg in seven oh two Land. It's our flagship event,
Speaker 1: It's back. It takes place on Sunday, the twenty seventh
Speaker 1: of July in the city of Swaney. The event is
Speaker 1: hosted by Freedom Park and we expect about twenty thousand
Speaker 1: people to participate over three distances of six point seven kilometers,
Speaker 1: eight kilometers and four kilometers for parents, for kids and
Speaker 1: moms with prams. So don't miss out. Grab your event
Speaker 1: ticket now. You can go to prometere plus dot com
Speaker 1: search for Walk the Talk. Entries will close on the
Speaker 1: twenty third of July or when we reach our limit.
Speaker 1: We only permitted a certain number of people that can
Speaker 1: walk on the day, and once we reach that limit,
Speaker 1: you will not be able to register anymore. So do
Speaker 1: go to Promeida plus dot com for more details and
Speaker 1: how you can get your entry ticket to this year's
Speaker 1: edition of seven or two Walk the Talk