WEBVTT - Fitness: The Jeffing method

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<v Speaker 1>Welcome to your new day. This is early Breakfast with

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<v Speaker 1>Africa Milani twenty one minute. Night is two five o'clock.

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<v Speaker 1>In a moment, I'll speak to Mark Dingle. He's a

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<v Speaker 1>performance coach and running expert. Will be talking to us

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<v Speaker 1>about the Jeffing Method, which is apparently part walking, part running.

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<v Speaker 1>First time I hear the phrase. We'll get to unpack

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<v Speaker 1>it a little bit more with Mark in a moment,

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<v Speaker 1>and then later this hour we'll speak to the CEO

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<v Speaker 1>and executive manager for Harvey World Traveled. That's Scale Lee Galake.

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<v Speaker 1>It's going to tell us about the best safari escapes

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<v Speaker 1>even in the winter of South Africa that you can consider.

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<v Speaker 1>We are it's the first week of school holidays, right

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<v Speaker 1>and there are two more, two and a half more,

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<v Speaker 1>three more to go, so you will need to entertain

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<v Speaker 1>your children and perhaps escaping to a safari with your

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<v Speaker 1>family if you can afford it, could be an option.

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<v Speaker 1>So we'll find out where which part of South Africa

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<v Speaker 1>would be best to go to in the middle of winter,

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<v Speaker 1>because some journeys are better taken together. Let's walk thet's talk.

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<v Speaker 1>Seven notes is twenty minutes. NINETEA is two five o'clock.

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<v Speaker 1>Mark Dingle A very good morning to you and welcome

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<v Speaker 1>to the show.

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<v Speaker 2>Well, how's learn. How are you?

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<v Speaker 1>I'm good, I'm good, Thank you very much. What pray

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<v Speaker 1>tell is jeffing.

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<v Speaker 2>So it's it's a training method that was developed action

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<v Speaker 2>the seventies by a guy named Jeff Galloway. And what

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<v Speaker 2>it is is it incorporates the right walk method. So

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<v Speaker 2>it's it's, you know, someone starting running, it might be

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<v Speaker 2>very overwhelming to say you have to go and run

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<v Speaker 2>five k straight, or you have to go run eight

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<v Speaker 2>k straight or whatever the distance may be. So so

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<v Speaker 2>it encourages people to to incorporate walking within their running

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<v Speaker 2>before they get too fatigued and tired in reality that

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<v Speaker 2>they can't cover that distance.

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<v Speaker 1>It's interesting because I mean, I'm imagining a situation where

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<v Speaker 1>you're running for thirty seconds, you're working for thirty seconds,

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<v Speaker 1>you're running for another thirty seconds working for thirty seconds.

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<v Speaker 1>Doesn't that make you feel tired sooner?

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<v Speaker 2>In reality? You shouldn't know. What it does is it

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<v Speaker 2>enables your body to adapt and recover a lot quicker

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<v Speaker 2>as opposed to especially for beginners going out and trying

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<v Speaker 2>to run for five minutes ten minutes, whatever the time

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<v Speaker 2>may be. If you're doing those thirty second intervals where

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<v Speaker 2>you walk thirty seconds, you run thirty seconds and you

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<v Speaker 2>repeat that circle, what that does is it just prevents

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<v Speaker 2>one from getting tired quicker, so in reality you can

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<v Speaker 2>then go further for longer.

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<v Speaker 1>And part of that, to just try and understand the

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<v Speaker 1>biomechanics of it all, is that it allows you time

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<v Speaker 1>to breathe i's nothing else and take it more oxygen

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<v Speaker 1>that you would not be able to do so if

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<v Speaker 1>you are running and having and passing.

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<v Speaker 2>Right, No, of course, because as I said, you're not.

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<v Speaker 2>You're not as fatigued, so you are your heart rates

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<v Speaker 2>not as elevated. So with that walk break, you're just

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<v Speaker 2>allowing your body that that short recovery period and then

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<v Speaker 2>you can again get back into the running, which you

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<v Speaker 2>can then maintain a more consistent and and quicker pace

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<v Speaker 2>than one would when they are trying to run consistently

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<v Speaker 2>for for pro long period.

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<v Speaker 1>What are some of the other advantages, Mark, I imagine

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<v Speaker 1>it reduces the risk of injury, amongst.

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<v Speaker 2>Others, of course, you know, especially coming back. You know

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<v Speaker 2>runners coming back from an injury or starting off running

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<v Speaker 2>off an injury, and they want to reduces that that

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<v Speaker 2>that that load on the muscles, load on the joints,

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<v Speaker 2>because instead of that consistent pnding when you are you know,

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<v Speaker 2>the constant movement of running, you're giving yourself that walk

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<v Speaker 2>break and it does, it does alleviate the stress on

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<v Speaker 2>the males. And you know the old saying, rather walk,

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<v Speaker 2>walk early before you have to walk, So make it

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<v Speaker 2>a choice before it becomes mandatory.

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<v Speaker 1>Why would that be a good idea? Yes, to reduce fatigue,

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<v Speaker 1>But why would it be to your advantage to rather

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<v Speaker 1>force yourself to walk even though you you might not

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<v Speaker 1>be under pressure or distressed to do so at that time.

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<v Speaker 2>You can just you can just in reality, then go

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<v Speaker 2>further for longer. You know, a lot of ones. This

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<v Speaker 2>is a great method for new runners obviously building up

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<v Speaker 2>fitness that don't have the fitness to run, to run

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<v Speaker 2>a certain distance of five or ten or twenty k

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<v Speaker 2>whatever it may be. But it's also used a lot

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<v Speaker 2>in marathon running and within South Africa we know we

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<v Speaker 2>have a love for the two oceans and for comrades,

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<v Speaker 2>so the ultramarathons, a lot of guys incorporate this, rather

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<v Speaker 2>walk earlier when you free shirt to save the load,

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<v Speaker 2>to save on build up fatigue, because then it'll pay

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<v Speaker 2>later in the run when you are when you are

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<v Speaker 2>able to then run more consistently, as opposed to if

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<v Speaker 2>you want to use the term burning all your matches

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<v Speaker 2>early on and then your your body's pretty bug. It

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<v Speaker 2>to to be able to run consistently at the end

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<v Speaker 2>of the the at the latter stage of the run mark.

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<v Speaker 1>Some people will train in order to finish distances, be

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<v Speaker 1>it outra marathon's, irregular marathon, half a marathon, even shorter distances.

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<v Speaker 1>Others are running because they want to lose weight. Will

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<v Speaker 1>the Jeffing method be as effective and someone wanting to

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<v Speaker 1>lose weight if they're walking and running some of the time.

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<v Speaker 2>I do think it would be. Yes, it's it's it's

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<v Speaker 2>It's quite a controversial topic, but I do believe the

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<v Speaker 2>Jeffing method is highly beneficial because again, someone in a

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<v Speaker 2>scenario get starting running to lose weight, starting starting a

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<v Speaker 2>new sport, it can be very overwhelming. You know, if

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<v Speaker 2>someone has to go to their first five k park run,

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<v Speaker 2>they might they may not want to go because it's

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<v Speaker 2>very overwhelming for them. They might not be able to

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<v Speaker 2>run five k straight. But what they can do is

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<v Speaker 2>incorporate this method, break it down into a thirty second

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<v Speaker 2>run thirty second walk. Once they start to get fitter.

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<v Speaker 2>As the week's progress, you can then start to shorten

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<v Speaker 2>the walks or lengthen the run, So you might then

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<v Speaker 2>do a thirty second walk and a one minute run

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<v Speaker 2>and then become a two minute run. So over the

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<v Speaker 2>long term you are actually reducing the total amount of

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<v Speaker 2>walking and increasing the total amount of running, and in

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<v Speaker 2>turn is that is really beneficial.

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<v Speaker 1>I remember going to a class at a gymnasium that

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<v Speaker 1>I was a member of for a couple of years,

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<v Speaker 1>and the one instructor obviously teaching us the heat method,

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<v Speaker 1>where you're working out doing something for forty five seconds

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<v Speaker 1>and then for fifteen or twenty seconds you're resting before

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<v Speaker 1>the next exercise or the repetition of that, and she

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<v Speaker 1>always used to say keep moving, like, don't add distress

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<v Speaker 1>to yourself. But instead of being stationary, some people are

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<v Speaker 1>doing sitting down that seemingly will be worse for you

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<v Speaker 1>than in the case of Jeffing working for a distance,

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<v Speaker 1>for example, So it is not advised for you to

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<v Speaker 1>run for thirty seconds and then to stop for thirty seconds,

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<v Speaker 1>is it? No, not at all.

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<v Speaker 2>You know, while you're walking still you are there's still

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<v Speaker 2>blood flow, You're still being active. There's still blood flow

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<v Speaker 2>to the mussle, so there is recovery. Okay, your heart

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<v Speaker 2>rate would be dropping, there would be as I said,

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<v Speaker 2>blood flow to the massle. So you are recovering, but

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<v Speaker 2>again you are then still covering distance. You're still moving

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<v Speaker 2>forward as opposed to executly what you said, just standing

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<v Speaker 2>in a still position.

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<v Speaker 1>When people are I suppose recovering from I don't know,

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<v Speaker 1>the Comrades marathon or something. Could this help as well

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<v Speaker 1>where you need to get a little bit of activity,

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<v Speaker 1>but obviously being mindful of the fact that you've already

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<v Speaker 1>torn your muscles apart while you were running the distance

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<v Speaker 1>of comments Madathine.

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<v Speaker 2>It's definitely a great method for active recovery and guards

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<v Speaker 2>coming off of a demanding race like Comrades or Two Oceans,

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<v Speaker 2>where the body ready just takes a pure beating. It's

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<v Speaker 2>a great way to ease back into running instead of

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<v Speaker 2>instead of trying to jump straight back into her mileage.

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<v Speaker 2>To incorporate the Jeffrey method is really beneficial and in

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<v Speaker 2>a scenario like that. You know, the first the first

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<v Speaker 2>two weeks, s guys, mind incorporate a lot more walking

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<v Speaker 2>than running, and then, as I mentioned earlier, just reduce

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<v Speaker 2>the amount of walking and increase the amount of running

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<v Speaker 2>to a point where you can try to run consciously

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<v Speaker 2>again until you're fully recovered from as I said, from

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<v Speaker 2>a big grace like it.

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<v Speaker 1>Well, I might not have known what the Jeffing method

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<v Speaker 1>is ahead of this conversation, but I can tell you

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<v Speaker 1>I've been applying it all my life. Whenever I've had

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<v Speaker 1>to run, there definitely would be moments when I'd have

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<v Speaker 1>to walk. I'd never do it as the liberty as

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<v Speaker 1>you suggesting I do. So the next time I do

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<v Speaker 1>put on my running shoes and go for a short run,

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<v Speaker 1>I will suddenly remember this. Mark, thank you very much

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<v Speaker 1>for your time this.

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<v Speaker 2>Morning, anytimes everykay appreciate it.

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<v Speaker 1>Mark Dingle is a performance coach and a running expert

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<v Speaker 1>talking to us about the Jeffing method, which is where

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<v Speaker 1>you run some of the distance and you walk some

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<v Speaker 1>of the distance genuinely in short intervals, and as he says,

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<v Speaker 1>start slowly and then build on it, where you reduce

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<v Speaker 1>the intervals where you do stop and increase the times

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<v Speaker 1>that you are running, but do so as a preventative

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<v Speaker 1>method for injury and against fatigue. Seven o two Walk

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<v Speaker 1>the Talk is happening in the city of Sane on

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<v Speaker 1>the twenty seventh of July. It's in part to mark,

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<v Speaker 1>of course, forty five years of existence of Talk radio

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<v Speaker 1>in Johannesburg in seven oh two Land. It's our flagship event,

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<v Speaker 1>It's back. It takes place on Sunday, the twenty seventh

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<v Speaker 1>of July in the city of Swaney. The event is

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<v Speaker 1>hosted by Freedom Park and we expect about twenty thousand

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<v Speaker 1>people to participate over three distances of six point seven kilometers,

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<v Speaker 1>eight kilometers and four kilometers for parents, for kids and

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<v Speaker 1>moms with prams. So don't miss out. Grab your event

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<v Speaker 1>ticket now. You can go to prometere plus dot com

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<v Speaker 1>search for Walk the Talk. Entries will close on the

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<v Speaker 1>twenty third of July or when we reach our limit.

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<v Speaker 1>We only permitted a certain number of people that can

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<v Speaker 1>walk on the day, and once we reach that limit,

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<v Speaker 1>you will not be able to register anymore. So do

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<v Speaker 1>go to Promeida plus dot com for more details and

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<v Speaker 1>how you can get your entry ticket to this year's

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<v Speaker 1>edition of seven or two Walk the Talk