What is interval running

Research shows that this type of running may be more enjoyable than running at a consistent pace. In one study , eight men performed two different running protocols: a high-intensity interval running workout and a minute moderate-intensity run. Progress slowly by starting with a low number of repetitions and a short duration for each interval with a long recovery interval between.

Following a guided running program like 30 Day Breakaway with track-and-field athlete and Super Trainer Idalis Velazquez can help ensure you progress gradually while continually challenging yourself.

Aerobic exercise basically just uses oxygen to up your breathing and heart rate. The Centers for Disease Control and Prevention CDC recommends that healthy adults do moderate aerobic exercise for at least 30 minutes, 5 days a week. Instead, the CDC says you can do vigorous aerobic activity for at least 20 minutes a day for 3 days a week. Since interval running offers plenty of intensity, you can count it at least partly as vigorous exercise and potentially reduce your cardio time each week.

Since interval running is highly customizable, anyone who can safely jog or run can do it. At the high intensity intervals, aim to be pretty out of breath. At the lower intensity intervals, you should be able to comfortably chat with a pal.

Since interval training tends to be more exhaustive than steady-state endurance workouts, you may need a longer recovery period. In the beginning, start with 3 times a week and go from there as your fitness improves.

In the meantime, you can still do other exercises on the remaining days. Interval training in particular — compared to traditional jogging — may also come with some extra dope benefits, such as:.

Just starting out? If you completed the 4-week beginner interval workout or are already a moderately experienced runner, you can prob tackle this intermediate, 3-cluster routine. If you prefer the treadmill to the trail or pavement, no prob. You can do intervals just as easily on your machine. You can also up the incline to make things a little more interesting. How many calories you burn interval running depends on things like your weight, workout intensity, fitness level, and workout length.

According to the CDC , a pound person running at a 5-mile per hour pace will burn about calories in 30 minutes. Some research also suggests that HIIT exercise like interval running may burn even more calories. While might not seem like that much more than , over time, that can seriously add up. In another small study , researchers found that participants all men burned significantly more calories when performing HIIT workouts non-running specific than in steady-exercise sessions.

While more research may be needed to prove the caloric-burning benefits of interval running over regular running, it just might give you a leg up. The drawback? Interval running also appeals to those who prefer greater intensity in their workouts than the typical long, slow jog. This article breaks down interval running as an aerobic training method and prepares you to create your own interval training program to meet your fitness and lifestyle needs.

Interval running is a method of structuring your running workouts to allow increased intensity and greater aerobic improvement with less total time spent per workout. Alternatively, you can perform vigorous aerobic activity for at least 20 minutes 3 days per week to meet this recommendation 1. Interval running is an efficient way to maximize aerobic improvement while minimizing the overall time spent per workout.

It also fits well into the ACSM guidelines of getting at least 20 minutes of vigorous aerobic exercise 3 times per week. Afterward, the bulk of the workout revolves around brief periods of high intensity running, followed by periods of lower intensity jogging, walking, or even rest. The high intensity pace for interval running exercise exceeds what you could physically sustain for 30 minutes, and the lower intensity pace allows you a brief recovery for the next high intensity pace.

Each interval period lasts 10—60 seconds at the high intensity pace, and 10—60 seconds at the lower intensity pace. The specific duration of each duty cycle, including the ratio of high intensity to low intensity time in each cycle, varies based on your specific fitness goals, conditioning level, and time available for working out. Overall, the structure of interval running programs allows far more time spent at higher intensities compared to a traditional running program. The higher intensity results in greater improvements in your maximum aerobic capacity and works more muscle fibers overall compared to longer, slower jogs.

Interval running involves periods of high intensity running alternated with low intensity running, walking, or rest. These cycles allow greater intensities within the workout but reduce the overall total training time. Planning the specific time spent in each interval, number of intervals, and weekly frequency are the most important factors in designing an appropriate interval running program.

Interval running allows you to target different energy systems in your body depending on your specific goals. The main sources of energy used in interval running are the aerobic and anaerobic systems. Both systems always contribute some energy, but the relative contribution of each depends on the specific interval used.

Aerobic improvements include increased endurance and improved efficiency in the cardiovascular system. Anaerobic improvements include greater maximal speed, increased muscle growth, and improved maximal power. You should focus each 4-week workout plan on either aerobic or anaerobic improvements for the duration of the program. Start with at least one period focused on aerobic improvements to build a strong base and prepare your muscles and joints for the intensity of anaerobic training.

Beginners should start with just a few duty cycles per workout twice per week and add additional cycles each week as their fitness improves to avoid overuse injuries. Avoid doing maximal intensity intervals until you build up a baseline fitness level with aerobic intervals.

Without having to wear a heart rate monitor or perform calculations, the best way to track improvements is by tracking the distance you cover during each high intensity interval. Even a rough estimate from running around a track can show clear signs of improvement. For a more precise method of tracking progress, you must wear a heart rate monitor or manually take your pulse and compare it with the distance traveled and your perceived exertion.

Tracking your resting heart rate as soon as you wake up in the morning is an easier way to measure cardiovascular improvement for non-athletes targeting aerobic benefits. To avoid overtraining, perform two minute light jogging sessions in the week following your completion of each phase of the program before continuing. This beginner program will get you going on your aerobic interval training.

After the intense interval, jog slowly for another 30 seconds and repeat 3 times. Perform twice per week for 4 weeks. Add a duty cycle each week. In week 4, you should be performing 6 total intervals per workout, twice per week. Combined with your warmup, the total workout duration should be roughly 11 minutes by week 4. The intermediate program involves three sessions per week and adds cycles each week. This results in a total of 18 intervals and roughly 25 minutes of total workout time.