Interval Running
Interval Running Explained
Want to give interval running a shot but not sure where to start? Read a couple of articles on the internet that make promises that sound a bit too good to be true? Whilst interval running is a great way to lose weight and boost your speed and endurance levels, it is not a miracle worker. Any routine that promises to burn 600 calories in 20 minutes should be taken with a pinch of salt!
I want to put the record straight and tell you why this type of training is well worth your time without making empty promises about calorie loss and performance.
Interval Running: How it Works
The principle behind interval running is simple. The name of the game is to alternate high intensity bouts of sprinting with more moderately paced running for 20-30 minutes. The purpose of this is to work the aerobic and anaerobic systems and the fast and slow twitch muscle fibers. The body requires alot of energy in order to carry out an interval running workout and is required to deliver oxygen to the muscles faster.
Cardiovascular fitness will improve, along with leg strength.
You’ll also notice an increase in speed. Interval running is great for those who have endurance sorted but can’t seem to improve race times. The body becomes more efficient at supplying oxygen to the muscles, which helps you become a faster runner.
Interval running is also good for those trying to shift stubborn love handles as it requires the body to draw on its fat reserves to replenish energy levels and repair muscles. The body continues to burn energy even when at rest, which boosts the metabolism.
Interval Running: Starting Out
Ok, I said in the introduction that I wouldn’t make empty promises and I won’t. All of the above is possible, provided you take a precise approach to training. If you’re completely new to interval running, try following a pre-existing programme designed by an expert. This type of training requires 100% commitment and timing is incredibly important – down to the second.
There are many different types of interval running workouts. Start off by combining jogging and walking if you’re an absolute beginner, that’s still interval running in theory and will stand you in good stead for the future. The hardcore routines that require periods of maximum capacity sprinting are best left to those at intermediate level.
Here are some sample workouts to give you an idea of what’s involved:
Beginner: 20 minute routine
Warm-up: 5 minutes easy pace
Rest period: 4 minutes running at 50% capacity
Work period: 1 minute running at 70% capacity
Alternate rest and work twice then cool down for 5 minutes.
Intermediate: 22 minutes
Warm-up: 5 minutes easy pace
Rest period: 3 minutes running at 60% capacity
Work period: 1 minute running at 80% capacity
Alternate work and rest periods 3 times then cool down for 5 minutes.
As your interval running abilities improve, you can up the ante and perform higher intensity periods of sprinting at 85% capacity and above. You can also play around with timings and decrease and increase sprint intervals. Follow a pre-existing routine first and you’ll have the building blocks needed to reap the benefits of interval running.
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