Improve Your Running with Interval Training!
Improve speed, endurance, and overall fitness with these simple interval training tips
What Are Intervals?
Interval training is one of the most effective methods for improving fitness and building strength. It involves alternating between short bursts of intense running and periods of active recovery, such as walking or jogging.
While running tracks are ideal for intervals, you can also perform them on the road as long as the distances are measured. Given the intensity of the workout, running intervals with others can provide extra motivation and support.
What Are the Benefits of Running Intervals?
Interval training offers quicker results than many other speedwork techniques. It helps improve running form, speed, and endurance while also being an excellent way to burn fat. While progress can come rapidly, it's important to limit interval workouts to once a week to give your body time to recover from the intense effort.
How Do You Run Intervals?
Interval workouts come in a variety of formats, so you can tailor them to meet your specific needs. Generally, shorter intervals (200 to 400 meters) with brief recovery periods are ideal for 5K and 10K training. For half-marathons and marathons, longer intervals (800 meters to one mile) with longer recovery periods work best.
The pace for your high-intensity intervals should be based on your fitness level, experience, and race goals. Recovery periods should consist of a light jog or walk. Always include a thorough warm-up and cool-down to minimize the risk of injury.
How Interval Training Improves Your Running:
Speed: Interval training is one of the most effective ways to increase running speed. Short bursts of intense effort help improve both your pace and running efficiency.
Endurance: By regularly pushing your body during high-intensity intervals, you train it to sustain these efforts over longer distances, helping you run longer without fatigue.
Calorie Burn: The alternating intensity of interval training causes your body to work harder, leading to a higher calorie burn than steady-state cardio.
Tips for Incorporating Interval Training into Your Routine:
Start Slowly: If you're new to interval training, begin with shorter intervals and gradually increase both the duration and intensity as your fitness improves.
Mix It Up: Vary the length and intensity of your intervals to keep your body challenged and avoid plateaus.
Use a Timer: A stopwatch or timer helps keep track of your intervals and recovery periods, ensuring you're pushing yourself at the right intensity.
Warm Up and Cool Down: Always warm up before starting your intervals and cool down afterward to prevent injury and support recovery.
Interval training is a powerful tool for improving speed, endurance, and overall fitness. By adding intervals to your running routine and following these tips, you’ll enhance your performance and achieve your fitness goals more effectively.
Example of an interval workout
Warm up for 20 minutes
Run 400 meters at your 5K race pace or slightly faster
Jog slowly for one minute to recover
Repeat steps two and three up to ten times (If you are new to interval training, start with less!)
Cool down for 20 minutes