Why Interval Training?
Interval training isn’t only a way to mix up your running routine, it is an incredibly effective method for increasing your stamina, speed, and overall fitness. Typically, an interval training session consists of high intensity workouts interspersed with low-intensity recovery periods.
The Magic of High Intensity
The key element of interval training is the moments of high intensity. During these times, your heart rate increases drastically, leading your body to enter an anaerobic workout phase - a phase that focuses on muscle building and improving your speed and power.
The Recovery: Just as Important
But don’t be deceived, the recovery times are just as important. These low-intensity periods aren’t just to catch your breath, they allow your body to prepare for the next sprint, enabling it to adapt to drastic pace changes. This kind of flexibility is particularly valuable when you’re running a race and need to sprint to the finish line.
How to Incorporate Interval Training into Your Routine
Starting with interval training may seem daunting, but remember that you can scale the difficulty level according to your individual fitness level. Here’s how to get started:
- Warm up: Spend 10 to 15 minutes warming up at a comfortable pace.
- High-intensity phase: Push yourself to sprint for 30 seconds to a minute.
- Recovery phase: Slow down to a jog or a walk for approximately the same amount of time or until your breathing slows.
- Repeat: Repeat the high-intensity and recovery phases for 20 to 30 minutes.
- Cool down: Conclude by jogging or walking slowly for another 10 minutes.
Remember to listen to your body. While interval training is meant to push your boundaries, it shouldn’t cause unwarranted strain.
Benefits of Interval Training
Apart from increasing your running speed and stamina, interval training has several other advantages:
- Burns more calories: The high-intensity nature of interval workouts burns more calories than steady-state cardio.
- Boosts metabolism: Interval training results in a higher post-exercise oxygen consumption (EPOC) level, which keeps your metabolism elevated for hours post-workout.
- Improves cardiovascular health: By pushing your heart rate high and then allowing it to recover, interval training can increase your cardiovascular fitness.
Interval training can be transformational for your running routine and fitness levels. As with any new training method, ensure a gradual and safe approach. Happy running!
