Every amateur runner wants to improve his personal best at one distance or another, as a result of which he is faced with the desire to run faster, longer and more efficiently. One of the methods that can help in this difficult matter is interval running. For some, interval running will become a method of weight loss and weight loss will be an inevitable result. Which is better, interval running or jogging? In this article we will look at what interval running is, its types and main features.
Further:
What is interval running
Interval running is a type of running that is characterized by alternating fast and slow running tempos. Naturally, the concepts of “fast” and “slow” running are relative, and are determined individually based on the goals and level of physical fitness of the runner.
Interval running is widely used in training programs for stayers to develop maximum oxygen consumption (VO2). Maximum oxygen consumption is one of the main indicators of the body’s aerobic performance in the aspect of cyclic sports.
Interval running for weight loss is one of the most popular and effective tools.
Interval running video:
Which is better, interval running or jogging? Interval running and jogging are different “tools” in the hands of the amateur runner that can help achieve a different range of goals. The physiological processes that accompany interval running contribute to effective weight loss, breakdown and burning of subcutaneous fat.
At the same time, jogging can become the “first step” in preparing a novice runner before interval running. Jogging helps develop the heart muscle, prepare the main muscle groups for further exercise, and also develop the capillary system in muscle tissue. In other words, jogging is an adaptation stage before using more complex and intense interval work.
Interval running for burning fat is one of the main tools when building weight loss programs.
When using interval running, do not forget about jogging as a restorative tool in the training process.
Interval running. Types, techniques, exercises
Interval running is very popular among both athletes and ordinary people who periodically play sports. This type of running has a positive effect on all mechanisms of the human body. What is interval running, why is it needed, and who is it suitable for? You will learn this and much more in this article.
The content of the article
What is interval running
Interval running is one of the best exercises for developing and actively increasing an athlete's endurance. The essence of this type of running is as follows: the trainee runs 1 segment of the route at a calm pace, 2 segments - accelerating as hard as possible. This type of running is very popular among professional athletes, in particular among people involved in marathons and amateurs who maintain a healthy lifestyle.
Why do you need interval running?
Interval running has more advantages, for example, than regular running at a constant (single) speed.
Interval running is the best way to learn to run both short and long distances, including marathons. The speed of running and the length of the route during interval running directly depend on the specific goals that you set for yourself.
Interval running burns 2 times more calories than regular running at one speed. This is due to the large expenditure of energy that is required during jerking.
This type of load, which includes interval running, is stress for absolutely all systems of the human body. Fortunately, it is incapable of causing harm, but only has a positive effect on the development of the respiratory system , leg muscles, vascular system and much more.
Interval running, as opposed to just running at a constant speed, will help not only develop your leg muscles well, but also increase muscle mass, while simultaneously working out your terrain. To achieve a positive effect in developing leg muscles and working out the terrain, it is recommended to run, guided by sprint intervals (one 70-meter acceleration over a segment of 250-300 meters).
Who benefits from interval running?
As mentioned earlier: interval running involves serious stress on both muscles and joints. Therefore, interval running is not recommended for beginners who do not have any initial sports physical training. To prepare your body for the intense stress that interval running entails, it is recommended that you first engage in regular running training to prepare your body and body as a whole. This can be done with regular 30-minute runs at the same pace (above average) for 2-3 months. This will be quite enough to properly prepare your body for the serious stress that the body will experience during interval running. Interval running is also useful in the following cases:
- if you want to learn how to run fast;
- if you want to get rid of excess weight, strengthen your leg muscles and make them more prominent.
If you belong to the type of people described above, then you should take care of interval running training, which should be performed 1-2 times a week. This amount of training is quite enough for the muscles to begin to actively work out and develop. If you have good physical fitness and feel almost no stress during interval running, then the weekly number of workouts can be increased from 1-2 to 3-4. Everything is strictly individual, and it is also necessary to be guided by the condition of the muscles and the total amount of physical energy.
Know
Interval running is a fast and frequently changing type of running, so this workout will be slightly shorter than a regular running workout at a constant speed. People involved in interval running recommend training for 30-40 minutes, with speed work for 20-25 minutes of this time. It is recommended to increase the total training time and speed work time only after 2-3 months of constant training.
Who is contraindicated for interval running?
Despite the fact that interval running will be useful for almost any athlete, it also has some contraindications. For example, interval running cannot be done in cases where a person has:
— excess weight;
- diseases associated with the cardiovascular system;
- muscle injuries;
— diseases of the spine (osteochondrosis, intervertebral hernia);
- flat feet.
If you have at least one contraindication, then it is recommended to postpone the idea of doing interval running for a while. In particularly “advanced” forms of the disease, you should completely abandon these workouts.
The effect of interval running on the body
The more intense the interval running workout, the faster the body loses glycogen stores, triggering the fat burning process. Fat loss is achieved by increasing body temperature and increasing heart rate and breathing.
Interesting
When an athlete accelerates during interval running (at the limit of his capabilities), then reduces his running speed and pace, energy continues to be consumed in very large quantities. At about the same intensity as running at a constant speed. This is the main advantage of interval running. As your running pace slows down, your body continues to burn fat cells. The main thing that is required of the athlete is to try to maintain this balance, and a half-hour interval running training can easily replace an hour of jogging .
Interval running is the best way to lose weight
https://www.youtube.com/watch?v=YBIfghrLu6M
Varieties of interval running
1 View
Repeated running - this type of running involves running at full speed over fairly long distances, for example, 1-1.5 kilometers. The whole essence of this type of running is as follows: the athlete begins to run at full speed and continues to do so at a distance of 1-1.5 km. Then, when the body lets you know that you do not have the necessary amount of energy to continue running, you need to take a short pause, namely, slow down while running to restore your breathing. After you understand that breathing has been restored, we continue running at the limit of our capabilities. This type of interval running will teach the body to use the maximum amount of oxygen while running.
2 View
Interval sprint – this type involves fast and short running over short distances. For example, you run 100 meters in a strong mode and 100 in a calm mode. And so on throughout the entire workout, for example, 30 minutes. Interval sprinting will help not only strengthen your leg muscles, but also quickly lose weight, become much more resilient and work on the relief of your legs.
3 View
Tempo running is perhaps the hardest, but at the same time effective type of running. Training involves going through several stages, namely: running with a constant increase in speed. This workout is aimed at burning leg fat.
Interval running program for beginners and athletes
Table No. 1. Interval running program for beginners
| Stage No. | Acceleration | Rest/Warm-up | Note |
| 1 | — | Warm-up: 1 km or 10 minutes of running | Run slowly, shaking your arms, warming up your legs |
| 1.1 | — | Warm-up: light stretching, swings, squats | Stage optional |
| 2 | 200 m or 1 minute | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 3 | — | 400 m or 3 minutes | You can talk calmly or count to 10, for example: “And one, and two, and three, and four...” |
| 4 | 200 m or 1 minute | — | — |
| 5 | — | 400 m or 3 minutes | You can talk calmly or count to 10, for example: “And one, and two, and three, and four...” |
| 6 | 400 m or 2 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 7 | — | 400 m or 30 minutes | You can talk calmly or count to 10, for example: “And one, and two, and three, and four...”. If you haven’t calculated your strength and are very tired, then take a step, just don’t stop! |
| 8 | 200 m or 1 minute | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 9 | — | 400 m or 3 minutes | You can talk calmly or count to 10, for example: “And one, and two, and three, and four...” |
| 10 | 200 m or 1 minute | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 11 | — | 400 m or 3 minutes | You can talk calmly or count to 10, for example: “And one, and two, and three, and four...” |
| 12 | — | Cool down 5-10 minutes | Replace with fast (preferably) walking or slow running |
| 12.1 | — | Stretching. Exercises for problem areas | This step is optional but still recommended. |
Table No. 2. Interval running program for athletes
| Stage No. | Acceleration | Rest/Warm-up | Note |
| 1 | — | Warm-up: 1 km or 10 minutes of running | Run slowly, shaking your arms, warming up your legs |
| 1.1 | — | Warm-up: light stretching, swings, squats | Stage optional |
| 2 | 400 m or 2 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 3 | — | 400 m or 3 minutes | Average speed: 9 km/h |
| 4 | 600 m or 3 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 5 | — | 400 m or 3 minutes | Calm, comfortable run for you |
| 6 | 800 m or 4 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 7 | — | 400 m or 3 minutes | Calm, comfortable run for you |
| 8 | 600 m or 3 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 9 | — | 400 m or 3 minutes | Average speed: 9 km/h |
| 10 | 400 m or 2 minutes | — | At the beginning of the segment/acceleration, you can count out loud to 3, example: “And one, and two, and three.” On the last steps you start to choke |
| 11 | — | 400 m or 3 minutes | Average speed: 9 km/h |
| 12 | — | Cool down 5-10 minutes | Calm running recommended |
| 12.1 | — | Stretching. Exercises for problem areas | This step is optional but still recommended. |
Interval running rules
If you persistently decide to start doing interval running, then remember several very important rules that absolutely every athlete must follow.
1.If you have health problems, then you should not do interval running. A reasonable solution would be to consult a doctor early to find out whether you can train in this way or not?
2.If you do not have sufficient physical fitness, then you should also not do interval running. Interval running requires good physical fitness, but don't despair. You can strengthen and train your body through regular running workouts.
3.Before you start interval running, do not forget about warming up . Warming up will help warm up the muscles of your legs and your entire body.
Obtaining results from interval running, namely: working out the relief and increasing muscle mass in the legs, directly depends on the lifestyle of the trainee. Nutrition, quality sleep, lack of bad habits.
The main advantage of interval running is that you can do this type of running anywhere. The best place for this type of training is a forest or park.
By observing and constantly being guided by the rules described above, you will soon be able to feel the positive effect and notice the results obtained from interval running training.
Conclusion
Interval running is gaining great popularity. This type of training is performed not only by athletes who require good endurance, but also by ordinary amateurs and people who play sports for themselves. If you have a goal to strengthen your body, work out your leg muscles, and improve their relief, then interval running training is what you need.
Types and features of interval running
Depending on the goals of the training process, interval running can be divided into 3 types:
- Repeat running is running at a competitive pace over a distance of 1-4 km. After overcoming the high-speed section, it is necessary to reduce the speed until breathing and heart rate are restored to less than 140 beats per minute. After that, we repeat the speed segment again. The number of speed segments should be determined depending on the running goals and general physical fitness of the runner. After getting used to the speed of the “fast” sections, try increasing the speed or distance of the segment. Repeated running develops maximum oxygen consumption by the body.
- Interval sprinting is running at alternating fast and slow paces over small sections. It is necessary to overcome the “fast” sections at a maximum running pace, and then switch to jogging to prepare and restore the body for the next high-speed segment. Interval sprinting can be an effective tool in building a weight loss program. This type of interval running also helps develop overall endurance.
- Tempo running is one of the most difficult and most effective training methods in training stayers. Tempo running is quite effective for losing weight. Tempo running is the completion of a certain number of speed sections at competitive speed, with a possible increase in speed at each subsequent kilometer. This type of running training most effectively develops the maximum oxygen consumption by the body of an amateur runner, and also helps to turn on processes that help burn fat deposits.
Interval training program
Considering the fact that there are three types of interval running: sprint, tempo and repeated, I propose a program for training interval sprints. This option is suitable in terms of variability and ease of use. You can change the workout according to your personal preferences and master jerky running gradually.
| Warm-up (low pace) | 3-5 minutes |
| Acceleration | 60 seconds (acceleration 70% of maximum pace) |
| Average pace | 2 minutes |
| Acceleration | 60 seconds (75% of maximum pace) |
| Average pace | 2 minutes |
| Acceleration | 45 seconds (80% of maximum pace) |
| Average pace | 1-2 minutes |
| Acceleration | 45 seconds (90% of maximum pace) |
| Average pace | 1-2 minutes |
| Acceleration | 30 seconds (maximum pace) |
| Cool down (slow running) | 5 minutes |
If the workout is difficult or, on the contrary, too easy, you can change the conditions, choose a convenient pace and acceleration time. When you feel like you can do a tempo workout, start. Strive to improve your results regularly and remember that after a downturn comes an upturn.
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Basic principles of interval running
The basic principle of interval running is running at variable speeds.
When running at one, constant pace, the body quickly adapts to physical activity, as a result of which the effectiveness of the workout is significantly reduced. Changing the pace of running helps create conditions under which the body burns more calories, which has a beneficial effect on the process of weight loss and weight loss in general.
Breathing during interval running should be predominantly diaphragmatic. You should avoid shallow breathing (using the chest), which is considered less effective during running. It is also worth paying attention to the frequency of breaths to avoid holding your breath.
Video about breathing while running:
Proper running to burn fat: tips for professionals and amateurs
What I love most about interval running is the ability to build up intensity. There are so many options for alternating intervals that it will not be difficult to choose the most suitable one. This training program can be easily modified to suit your capabilities and level of physical fitness.
Remember, the higher the level of physical fitness, the lower the work-rest ratio should be.
Let's say you started with a 1:4 ratio. Further, the time for the recovery interval should decrease, and the time of intense exercise should increase.
Interval running program for weight loss:
- 1:3 Work 30 seconds, recovery 90 seconds;
- 1:2 Work 30 seconds, recovery 60 seconds;
- 1:1 Work 30 seconds, recovery 30 seconds;
- 2:1 Work 30 seconds, rest 15 seconds;
- 3:1 Work 45 seconds, rest 15 seconds.
The following interval running scheme for weight loss should only be used by professionals. With a 1:1 work-to-recovery ratio, you need to train at your maximum for 10 seconds and recover for 10 seconds, and so on for 10 minutes. That is, the total duration of the workout is 10 minutes.
In fact, the harder and longer you train during the work interval, the shorter your workout becomes.
Why do you need interval running?
The human body, during physical activity, primarily uses glucose contained in the body as “fuel”. After using up the glucose reserve, the body actively consumes glycogen - animal starch, which is stored in the muscles and liver. Only after these two components, the body begins to consume and use fat as an energy source.
During high-intensity running training, the runner's body uses up glucose and glycogen faster than usual. After the end of their reserves, it’s the turn of fat. One way to “get” to “fat fuel” is interval running, the high-speed sections of which will help the runner begin the process of burning fat.
In addition to burning subcutaneous fat, high-intensity training promotes muscle development, volume and performance.
Interval running puts a lot of stress on the cardiovascular system. Before using speed work in your training program, consult your physician and professional trainer.
In other words, interval running is one of the elements of successful training for an amateur runner, as well as an effective way to lose weight.
What does an interval running program look like?
Of course, running training is much more beneficial to do in the fresh air than in the gym. And if you choose a park or forest for these purposes, then in addition to rapid weight loss, you will also gain good health. Exercising on a treadmill is perfect for beginners, since the smooth and flat surface will not create additional stress.
The training complex includes:
- warm-up – fast walking for two minutes and calm running, also for two minutes;
- interval running - a couple of minutes of accelerated running and two minutes of calm running (for beginners, three intervals will be enough);
- cool down – two minutes of quiet running and two minutes of walking with breathing exercises.
Each of these stages is extremely important, so it is not recommended to neglect one of them, especially for beginners.
Interval running is not just alternating walking and running, it is alternating the load on the body. Therefore, it is extremely important to run the “fast” segments at maximum speed.
The table below will help you quickly navigate when choosing a training program.
| Training day | For newbies | For experienced athletes |
| Day #1 | Additional training, swimming, cycling, strength training are suitable - duration - no more than half an hour | Strength training and running at an average pace for half an hour |
| Day #2 | Running intervals on a treadmill | Running intervals on a treadmill |
| Day #3 | Rest | Rest |
| Day #4 | Slope run – lasts a third of an hour | Slope run – duration half an hour |
| Day #5 | Additional training, swimming, cycling, strength training are suitable - duration - no more than half an hour | Strength training and running at an average pace for half an hour |
| Day #6 | Running with intervals - duration of a quarter of an hour | Long distance running lasting one hour |
| Day #7 | Rest | Rest |
When working out on a treadmill, you can program segments and speed for them, which greatly simplifies the workout.
What are the benefits of interval running?
Among the main useful factors, I would highlight the following:
- Increased muscle endurance;
- Strengthening the cardiovascular system;
- Increasing the maximum oxygen consumption of the body;
- Burning fat tissue;
- Psychological awareness of running potential.
Due to the alternation of peak loads and recovery running, the central nervous system activates muscle fibers that are adapted to perform prolonged physiological work: slow-twitch type I fibers and fast-twitch type II fibers. The result of this activation is an increase in muscle endurance, which is one of the most important factors in cyclic sports.
The physiology of our body is built on the use of glycogen, which is contained in the muscles and liver, as energy. This glycogen reserve is sufficient for the initial stage of training activity. The breakdown of adipose tissue begins only after glycogen is consumed.
Interval running involves the presence of peak loads, due to the use of “competitive” running speeds, which in turn initiates the occurrence of large energy costs, during which the glycogen reserve is consumed very quickly, after which the breakdown of adipose tissue begins.
Contraindications to training
This weight loss program is not suitable for everyone. After all, the load on the body is very large, especially if you try to increase their effectiveness with the number of exercises. Contraindications include the following:
- flat feet;
- overweight;
- diseases of the genital organs and cardiovascular system;
- acute viral infections;
- diseases and injuries of the spine in acute or chronic form.
If any of the contraindications apply to you, then refuse this type of activity ! In pursuit of slimness, you should never harm your body, because the damage can be irreparable.
Remember that playing sports should not exhaust you - it should bring you pleasure from the knowledge that it is good for you and you will soon notice positive results. Therefore, decide for yourself how much to run and in what way, taking into account the capabilities of your body. If it’s difficult for you to create a program for yourself, you can ask a trainer for help in the fitness room - they will select an individual program for you that will be within your capabilities.
Interval running as a way to lose weight
As described above, interval running promotes the breakdown of adipose tissue after the body's glycogen reserves are depleted.
It is most convenient to do interval running at a stadium, since you can easily and conveniently time intervals over the distance of a standard 400-meter lap.
We remind you that each workout should begin with a light run, lasting 10 minutes, and stretching the main muscle groups. At the end of the workout, you also need to do a cool-down in the form of a 10-minute easy run at a low heart rate.
The interval running program for weight loss helps to systematize the loads and make them consistent.
Conventionally, there are two main categories of weight loss programs: for beginner runners and for experienced runners.
For Beginner Runners
- fast segment of 400 meters (pulse zone 130-150 beats per minute)
- 400 meters (1 lap) jogging (pulse zone 100-120 beats per minute)
Repeat 4-5 intervals.
If jogging does not help lower your heart rate, then interval running and walking will help!
For experienced runners
- fast segment of 800 meters (pulse zone 140-160 beats per minute)
- 600 meters (1.5 laps) of jogging (pulse zone 110-130 beats per minute).
Repeat 6-8 intervals.
Running for weight loss
Only for those who are slightly overweight
A running man always attracts attention. This means you need the appropriate equipment.
The most important thing is good sneakers. Then, runners should look, this is my opinion, aesthetically pleasing.
I hate to see sweaty red faces depicting suffering. But how can you run if you weigh 100 kilograms? It’s terrible. I have a little less and started running in the nearest park, starting with 30 minutes 3 times a week.
I barely ran a lap, returned home exhausted and attacked the food. Usually, I never eat so much for breakfast. I decided that it would pass in a month, but that was not the case. Running brought me neither pleasure nor health. Only torment and ridicule of others.
I couldn’t lose weight, so I switched to regular walking. Running is for those who are a little overweight, young and energetic.
Requires a lot of effort and patience, but there will be no quick results
I’ll say right away that running alone is not enough to lose weight. It is necessary not only to run properly (at intervals of 3 times a week), but also to eat properly. Interval running - alternating between running, fast running and walking.
Before the workout itself, I did a warm-up, cool-down, and then stretching.
It is also very important to control your pulse, because if your heart rate is less than 130-140 beats per minute, there will simply be no effective breakdown of fat. Proper nutrition is one of the main points
Muscles need to be given protein, food must be balanced, otherwise fat will not be burned. I drink a lot of water, at least 2 liters a day.
It is important to choose comfortable clothing that absorbs sweat and shoes that reduce stress on your feet. I didn’t get quick results - I lost 15 kg after a year of constant training, but my physical shape is now excellent and that’s very pleasing.
Can get boring quickly, although effective
I am no stranger to running - I became addicted to evening jogging 5 years ago and still try to run 2-3 times a week.
Attention!
It was hard to start - the first time, after 10 minutes, wild fatigue set in and my calves cramped, I had to stop and take a step. So, from 10 minutes a day I reached my optimal time - 1 hour.
Undoubtedly, running has a positive effect on your figure - the leg muscles are strengthened, the buttocks are tightened, posture is leveled, and the condition of the skin noticeably improves due to the saturation of cells with oxygen. But still, running alone is not enough if you want a thin waist or sculpted biceps. In addition, no one canceled the diet either.
If you eat cakes and chocolates every day, your muscles will remain hidden under a layer of fat. I approached the process of losing weight comprehensively and lost 10 kg, thanks in part to running. Although, it seems to me that it is best suited for consolidating and maintaining the result.
Among the disadvantages, I can note that it can quickly get boring, therefore, for motivation, I always take a player with my favorite music with me when I go jogging and often treat myself to beautiful tracksuits)))
You need to have great willpower
By running every morning, I managed to lose weight, but this is incredibly difficult for people who have weak willpower. I had to force myself to get up early in the morning, in any weather. At first I was tormented by pain in my side, my legs were shaking from fatigue.
I started with 20 minutes, then increased this time to 1 hour. In the cold season, I run for a maximum of 30 minutes.
I like that my calves are toned up well, my legs look more toned, my waist is more visible. The weight does not come off quickly, but steadily. In six months I was able to lose 12 kg and feel light throughout my body.
Effective only in combination
You won't be able to lose weight and get rid of extra kilos just by running; you need an integrated approach. You can strengthen your heart and pump up your muscles, but you need to fight fat using other methods. When running, volumes decrease due to muscle tightening.
When running, you need to pay a lot of attention to technique, otherwise there will be an excessive load on the musculoskeletal system, and the joints will begin to wear out. You need to breathe evenly through your mouth. The best option for burning fat is daily runs for 60-40 minutes. It makes sense to start training with a few minutes, gradually increasing the duration.
Important!
The heart rate also needs to be constantly monitored; the pulse should be in the fat burning zone. Before races, good stretching and warm-up is necessary, otherwise there is a high risk of injury. Running does not go well with strict diets; the body simply does not have enough strength to cope with increased loads.
As a result, running helped me strengthen my muscles, but strategic fat reserves were in no hurry to go away without clean nutrition.
Contraindications
Contraindications for interval running may also be in the following cases:
- diseases of the cardiovascular system;
- diseases of the spine;
- exacerbation of chronic diseases;
- for flu and colds, which are accompanied by high fever;
- for gynecological diseases.
Distinguish between ailments that arise due to exacerbation of chronic diseases and unpleasant sensations, for example, muscle pain, associated with the process of the body adapting to an unusual load.
How long should you run?
You are probably wondering how much to run to burn body fat per day or week, for example? Another great thing about interval training is that it only takes 2-3 workouts per week to achieve exponential results.
At first glance this may seem insufficient. But a study published in the Journal of Applied Physiology found that just 7 interval training sessions over 2 weeks resulted in a 36 percent increase in fat burning.
Another study found that just 3 workouts per week reduced body weight by 2.3 kg and increased VO2 max (a very significant indicator of athletic performance) by 26%.
Interval running to burn fat on the treadmill and a little advice from me:
Running on a treadmill for weight loss is not the best training option, since it will take more than 10 seconds to reach maximum speed, which automatically prolongs the recovery interval. And soon, interval running for weight loss on a treadmill will turn into regular cardio.
Interval running is best done outdoors, running on a flat surface to burn fat and achieve the best results.
Training programs
We would like to point out that drawing up any training plan is an individual process that takes into account many factors. To build a training process, taking into account the runner’s goals, you need to contact a qualified trainer.
Below are examples of interval training that can be effective training tools for any amateur runner.
Every amateur runner should start their workout with a light jog (warm-up) lasting 10 minutes and stretching the main muscle groups. At the end of the workout, you also need to do a cool-down in the form of a 10-minute easy run at a low heart rate.
There are two categories of interval training programs: for beginner runners and for experienced runners.
For Beginner Runners
- Fast 1000 meters (pulse zone 130-150 beats per minute);
- Jogging 800 meters (pulse zone 100-120 beats per minute).
Repeat 4-5 intervals.
Interval running for those who don't like to count
To complete the picture, we should mention another type of interval running - fartlek.
(translated from Swedish as “playing with speed”). For this type of training, no programs are prescribed: you decide for yourself that you will do 5, 10, or as many accelerations as you like. When your soul asks, you speed up; when you get bored, you slow down and rest.
But fartlek has its own nuances.
- It is not suitable for the lazy and those who find it difficult to force themselves to accelerate without a clear training plan.
- Inexperienced runners may not calculate their strength and push themselves at the very first accelerations so that the training ends as soon as it begins.
- Good for running in areas with lots of uphills and downhills. An interval program written down by minutes or meters may not be suitable: you need to rest, and this is when you get up. We need to speed up, but we don’t have the strength to do it uphill. Fartlek allows you to choose where to accelerate and where to rest.
Now that everything is clear with the theory, we bring to your attention two interval running programs. One of them is designed for less experienced runners, so the speed is not indicated. An indicator that you have really accelerated is your pulse, and for those who do not have a heart rate monitor, physical sensations (the table indicates which ones). The second program is for more advanced ones, so the load criteria are pulse and/or speed. Both programs can be used both outdoors and on a treadmill in the gym.
Interval running: benefits and harms
If you want to do interval running with health benefits, make sure that you have no contraindications, and also study the following recommendations:
- Before starting your workout, be sure to warm up - your muscles should warm up well;
- Wear comfortable clothes, pay special attention to high-quality running shoes;
- Start and end your workout by walking at a leisurely pace;
- During the exercise, you should inhale air through your nose and exhale through your mouth;
- Drink enough water throughout the day (you can also download an app to monitor this indicator);
- Do not eat before class for at least an hour and a half;
- Don’t get carried away - such training is carried out no more than 3 times a week.
Even if you have thoroughly studied the theory of interval running, how to run correctly, and even selected a program for yourself, you must make sure that you have no contraindications:
- Excess weight;
- Heart problems;
- Diseases of the female reproductive system;
- Pregnancy;
- Problems with the spine;
- Viral diseases. Experienced trainers recommend doing interval running after strength training to complement it with a good cardio program. We strongly recommend that you first make sure that your health level is able to withstand such a load.
Can such training cause harm? If you play sports incorrectly, thoughtlessly or at random, you can cause harm even by ordinary walking. It is important to carefully evaluate the level of your preparation, compare it with your goals, carefully study specific literature, visit a doctor and consult with a professional sports coach. At the same time, we advise you to find a really good specialist, and not just a boy from the gym with big muscles. If you are at the very beginning of your journey, always choose interval running schemes for beginners - it is important to gradually increase the volume to prevent failure.
