High Intensity Interval Training For Runners
Runners are always in constant pursuit of improving themselves. It is not enough that you train every single day with burning enthusiasm. A runner must also know specific techniques to better themselves and perform their training properly in order to avoid injuries and overtraining. That is why it is imperative for new runners to be knowledgeable about the different ways that will help them achieve their training goals. There are different types of training regimens runners can adopt, two of the most common are cardio and interval training. In cardio training, the runner engages in low intensity but long duration exercise. An example is biking or jogging at a constant low speed such as 3 or 4 miles per hour for 45 minutes to 2 hours. This type requires ample time to accomplish and can be redundant, uninteresting and also, not challenging enough for some runners.
Interval training is exercising at a high intensity for short durations of time, the exact opposite of the first type. Compared to cardio, interval training is more challenging since it involves a sprint period and then prescribed rest periods or intervals in between. It is distinguished from cardio training, in the sense that it not only targets endurance but also improves your strength and power, thus improving your overall running performance. High intensity interval training program (HIIT) involves a series of bursts of speed or sprints interspersed with recovery periods. It is a specific form of interval training that increases oxygen consumption to speed up your fat burning metabolism. This consists of a five minute warmup, a 45 second to 1.5 minutes of maximal exertion then followed by a 1 to 2 minute rest period where you jog or walk until you can get going again. This is done for 8 to 10 intervals then finished off with a cool down period. Because of its high intensity nature, this type of training is only done 2 to 3 times a week to allow the body to recover.
Studies show that interval training workouts are more effective in burning off fat calories since it prevents the body from achieving a steady state. In cardio workouts, the body goes into steady state since it had time to adjust itself to conserve energy while interval training switches intensity every one or two minutes so the body doesn’t get a chance to adjust and just keeps on burning more calories. This does not mean that one type is better over the other. Both types of workouts are essential to a runner. Interval training workouts can improve your overall performance in running. It requires minimal time but gives immediate results. Cardio may take a lot of time to perform but it works best in the initial training periods to gradually accustom any beginner to running and avoid injuries due to overtraining. Because of its low-intensity level, it is also well suited for the elderly or those who have medical conditions as long as they get clearance from their physicians or cardiologists. For the intermediate or advanced healthy runner, interval training workouts would give them the necessary edge in order to improve their speed and strength and perform better in more difficult races.
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