Interval running, this dynamic method not only supercharges your metabolism, leading to increased fat burning but also significantly boosts your cardiovascular health, enhancing endurance and stamina.
Additionally, the variety and challenge of interval running can make your workouts more enjoyable, keeping boredom at bay. Stay tuned as we dive deeper into how interval running can revolutionise your fitness regime, offering insights into optimising your workouts for maximum benefits.
What is Interval Running?
Interval running is a form of cardiovascular exercise that mixes bouts of high, moderate and low-intensity effort. Unlike traditional steady-state running, where you maintain the same pace throughout, interval running challenges your body by pushing you out of your comfort zone with sprints and faster runs followed by a recovery period or slower jog as one example.
There are various types of interval running, but the core principle is to break up your running into different speeds to optimise your workout.
High-Intensity Interval Training/Running (HIIT)
HIIT is synonymous with quick and intense workouts structured with short intervals of intense activity followed by less intense recovery periods. The key to HIIT is spiking your heart rate and then allowing it to come back down.
Tempo Training/Running
Tempo training, also known as threshold training, is where you maintain an intense but sustainable pace for a set distance or duration. This helps improve your anaerobic threshold and endurance.
Fartlek Training/Running
Of Swedish origin, Fartlek running is less structured and is translated as “speed play” in English. It means that you vary your running intensity as you please, typically with bursts of speed for an undetermined length of time or distance.
5 Benefits of Interval Running
1. Enhanced Fitness and Performance
By challenging your body with intense sprints, your cardiovascular system adapts, allowing you to run faster and longer without tiring out as quickly.
Sprint intervals improve not only your running speed but also your overall athletic performance. You’ll notice you can sprint faster, jump higher, and maneuver more quickly.
Improve Running Pace:
Interval training significantly contributes to improving your running pace over time. By incorporating high-intensity spurts, your body learns to sustain faster paces for longer durations. This adaptability is crucial for breaking personal records and achieving shorter race times.
Weight Management and Fat Loss:
Interval running has been shown to burn more calories per minute than steady-state running, and it increases your basal metabolic rate for hours post-exercise.
Impact on Metabolism and Fat Oxidation:
When it comes to fat burning, intervals can be a game-changer. The high-intensity bursts deplete your glycogen stores, forcing your body to tap into fat as an additional source of fuel.
2. Muscle Toning and Definition
Activation of Various Muscle Groups:
Running at different speeds activates various muscle fibres, leading to a full-body workout that targets your leg muscles, core, and even your upper body.
Building Lean Muscle Mass:
Although not typically associated with running, interval training can help build lean muscle mass, particularly in conjunction with strength training.
3. Time Efficiency
Shorter Workout Duration:
Interval running allows you to get a great workout in a shorter amount of time than traditional steady-state running, making it perfect for those with busy schedules.
Maximising Benefits in Limited Time:
Because intervals boost your heart rate quickly, you spend more time in the beneficial heart rate zones, even if you only have 20-30 minutes to work out.
How To Perform Interval Running?
The key to effective interval training is in the timing – both the length of the efforts and the periods of recovery matter.
The work interval should be challenging enough to elevate your heart rate and breathing rate significantly. The rest interval can be a complete stop or a slow recovery jog.
Interval Running for Beginners
Getting Started:
1. Walking intervals to build a foundation
2. Gradual progression to jogging and running
Duration and Intensity:
1. Short intervals (e.g., 30 seconds) with longer rest periods
2. Moderate intensity to avoid overexertion
Sample Beginner Workout:
1. Warm-up (5 minutes)
2. Run/Walk Intervals (e.g., 30 seconds run, 2 minutes walk)
3. Repeat for 20-30 minutes
4. Cool-down (5 minutes)
Interval Running for Intermediate Runners
Progression from Beginner Workouts:
1. Incorporating longer running intervals
2. Reducing rest periods for increased intensity
Mixing Intervals:
1. Introducing variations like Fartlek training
2. Playing with speed and incline for added challenge
Sample Intermediate Workout:
1. Warm-up (7-10 minutes)
2. Run/Walk or Run/Fast Jog Intervals (e.g., 1-minute run, 1-minute walk)
3. Introduce Fartlek elements
4. Repeat for 30-45 minutes
5. Cool-down (5-7 minutes)
Interval Running for Advanced Runners
Increasing Intensity:
1. Incorporating High-Intensity Interval Training (HIIT)
2. Shorter, more intense intervals with minimal rest
Structured Training Programs:
1. Utilizing specific interval ratios (e.g., 2:1 work-to-rest)
2. Implementing speed and hill sprints
Sample Advanced Workout:
1. Warm-up (10 minutes)
2. HIIT Intervals (e.g., 30 seconds sprint, 15 seconds rest)
3. Incorporate hill sprints or tempo runs
4. Repeat for 45-60 minutes
5. Cool-down (7-10 minutes)
Tips for All Levels
Listen to Your Body:
1. Pay attention to fatigue and avoid overtraining
2. Modify intensity and duration based on how you feel
Consistency is Key:
1. Stick to a regular schedule
2. Gradually progress to more challenging workouts
Is it Better to Run Continuously or in Intervals?
Benefits of Continuous Running:
Steady-state running is excellent for building endurance over long distances and provides a consistent calorie burn.
Advantages of Interval Running:
Interval running, on the other hand, has been shown to provide better results for fat burn, metabolism, and cardiovascular health in a shorter timeframe. It’s also more engaging and exciting, which means you might stick with it longer.
Considering Individual Preferences and Fitness Goals:
The right choice between continuous running and intervals depends on what you enjoy and what your goals are. If you aspire to run marathons, long-distance running is crucial. For varied fitness results and time efficiency, intervals are hard to beat.
Is Interval Running Good for Weight Loss?
Relationship Between Interval Running and Weight Loss:
Interval running can be an effective tool for weight loss due to the high-calorie burn. The post-exercise calorie burn, also known as the afterburn effect, plays a significant role in the overall calorie deficit needed for weight loss.
Impact on Metabolism and Calorie Burn:
Since interval running challenges your cardiovascular system and builds muscle, it can lead to a boosted metabolism, another factor in the weight loss equation.
Highlighting Studies or Success Stories:
Many individuals and studies support the efficacy of incorporating intervals into your running routine for weight loss.It’s important to track your progress and adjust your interval regimen as needed. Learn weight loss tips for busy schedules.
Interval Running Apps for Effective Training
Incorporating interval running into your fitness regimen can be simplified and optimised with the right technology. Here are some of the best apps available that can help you get started with interval running:
- C25K® – 5K Running Trainer: Ideal for beginners, this app takes you from couch to 5K readiness with a mix of walking and running intervals. It’s designed to gradually increase the intensity, making it perfect for those new to interval training.
- Interval Timer – HIIT Workouts: A customisable app that allows you to set up your interval sessions easily. Whether it’s for running, cycling, or any interval-based exercise, this app provides the flexibility needed for a tailored workout.
- Nike Run Club: Offers guided runs, including interval training with Nike’s coaches and athletes. It’s great for runners looking for an engaging and motivational workout experience.
- Strava: While not exclusively an interval training app, Strava offers features to track your runs, set goals, and analyze your performance. Its Segments feature can be used to push your interval training by racing against your own times or others.
- Zwift: Combines running with a virtual world in which you can interact with other runners. Perfect for treadmill running, it offers structured interval workouts that make indoor runs more exciting.
Each of these apps offers unique features to cater to different needs and preferences, making interval running more accessible and enjoyable for everyone, regardless of their fitness levels or goals.
Connecting those apps to your smartwatches can help you monitor your performance on the spot!
Conclusion
Interval running is undeniably a powerhouse in the fitness world. It offers a plethora of benefits, keeps your workouts exciting, and can significantly boost your overall health. By customising your running sessions to include intervals, you’re not just lacing up for a jog; you’re engaging in a full-body, mind-stimulating, fat-busting, endurance-building adventure. Whether you’re a beginner or a seasoned pro, it’s time to take your running game to the next level with intervals. Remember, consistency is key, and always listen to your body as you push your boundaries.