What is interval running?
Interval running, also known as interval training or high-intensity interval training (HIIT), is a type of cardiovascular exercise that alternates between short periods of intense effort and lower-intensity exercise or rest. This running method has gained popularity due to its efficiency in improving fitness, enhancing cardiovascular health, burning calories, and improving overall health.
Benefits of interval running
Faster weight loss
This type of running doesn’t only improve performance and speed, and it is definitely not just for racers or professionals. With properly performed intervals, it can burn up to three times more calories than regular running, even if the total duration is the same.
Because of the high-intensity phases, the body expends more energy since it must move the same mass at a higher speed. Fast-twitch muscle fibers are also activated during short and explosive sprints. These muscle fibers burn more energy than others because they work explosively.
Increased afterburn
Interval running is effective for burning calories both during and after exercise, known as the afterburn effect or excess post-exercise oxygen consumption (EPOC). Afterburn is almost zero after a normal easy run, but after intense interval training it can last up to 48 hours after the workout ends. This means the body continues to be affected by the workout for up to two days.
Improved physical performance
To strengthen the cardiovascular system and metabolism, new challenges must be included in training. Interval running is one of the best ways to achieve this goal. This style of running increases maximum oxygen uptake, oxygen transport, oxygen capacity, and oxygen utilization. Metabolism is also optimized, and energy is used more efficiently in the body. HIIT has been shown to improve cardiovascular health by increasing VO2 max (maximum oxygen consumption) and overall endurance.
Who is interval running for?
Anyone can do interval running, but you should always build a basic level of endurance before starting interval workouts.
Start small. For example, if you cannot run 3000 meters continuously, start with 6000 meters of walking or alternating running.
Types of interval running
Sprint Interval Training (SIT)
Alternating between sprinting and walking or jogging.
Hill sprints
Sprinting uphill adds an extra challenge to running.
Fartlek training
A less structured form of interval training that involves changing intensity throughout the run.
Sample interval running programs:
For beginners:
- 5 minutes easy jogging for warm-up
- Run 30 seconds at 75% intensity, then 30 seconds at 25% intensity
- Do this workout twice per week
- In week one, repeat the cycle 3 times per session, and add one cycle every 4 weeks
For intermediate level:
- 5 minutes easy jogging for warm-up
- Run 30 seconds at 75% intensity, then 30 seconds at 25% intensity
- Perform 3 cycles, then rest for 1 minute (1 cluster)
- Train 3 times per week, doing 3 clusters per session
- Add one cycle to each cluster every week
For advanced level:
- 5 minutes easy jogging for warm-up
- Run 30 seconds at 75% intensity, then 30 seconds at 25% intensity
- Repeat 4 cycles, then rest for 1 minute (1 cluster)
- Train 3 times per week, performing 4 clusters per session in week one
- Add one cycle each week
Let’s summarize!
Interval running generally reduces your total running time compared to steady-state running but increases intensity. Interval training should always be adjusted to each individual’s goals and needs. The most important thing is to start slowly and gradually increase intensity based on your fitness level.