How to Get Started with Interval Training
Can you believe it's May already? It feels like only yesterday we were setting our New Year's resolutions, and now the year is almost halfway over.
Whether you have accomplished your initial goal of getting back into running this year, or you are in need of a new way to challenge yourself and make running more exciting to finally nail a running routine, now it’s a great time to set a new goal for yourself.
One excellent option is to incorporate interval training into your running routine. Interval training involves alternating periods of high-intensity exercise with recovery periods and has been shown to improve cardiovascular fitness, increase endurance, and running performance.
If you're interested in incorporating interval training into your running routine but aren't sure where to start, this blog post is for you. In this post, we'll discuss the benefits of interval training, how to get started, and some tips for making the most of your interval workouts.
What is interval training?
Interval training is a workout technique that alternates between periods of high-intensity exercise and rest or recovery. For runners, this might involve sprinting for a short distance or a set amount of time, followed by a slower, recovery phase. The cycle of high-intensity exercise and recovery is then repeated for a predetermined number of sets or a specific length of time.
The high-intensity intervals push your body to work harder, increasing your heart rate and breathing rate. During the recovery phase, your body is given a chance to rest, but not completely. The recovery phase typically involves slower, low-impact exercise or complete rest, allowing you to catch your breath and prepare for the next high-intensity interval.
Benefits of Interval Training:
1. Improved Cardiovascular Fitness: The high-intensity intervals in interval training increase your heart rate and breathing rate, improving your cardiovascular fitness over time. As a result, you'll be able to run faster and longer distances with less effort.
2. Increased Endurance: Interval training gradually increases the length of high-intensity intervals over time, pushing your body to adapt and work harder. This, in turn, increases your endurance and allows you to run for longer periods without feeling fatigued.
3. Faster Running: Intervals train your body to extend its anaerobic capacity as well as improving VO2 max and lactate threshold, which means your body can go faster for longer periods resulting in increased running speed over longer distances.
4. Time Efficient: Interval training allows you to achieve a high-intensity workout in less time than traditional steady-state cardio. This can be especially beneficial for busy individuals who don't have a lot of time to dedicate to exercise.
5. Prevent Boredom: Interval training adds variety to your running routine, making it more interesting and engaging. This can help you stay motivated and on track with your fitness goals.
“Interval training is the core of my running program. It’s such a versatile way to add variety and challenge to your workouts. For me, interval training is the key to staying motivated and achieving my goals as a runner.”
6 Tips to make the most of your Interval Training:
1. Focus on Form: Good form is essential for running efficiently and preventing injury. Make sure to maintain proper running form during both the high-intensity and recovery intervals.
2. Vary Your Intervals: Don't get stuck in a rut by doing the same interval workout every time. Mix it up by varying your intervals in terms of duration, intensity, and type of activity (such as hills, sprints, or stairs).
3. Incorporate Strength Training: Strength training can help improve your running performance by increasing muscular strength and endurance. Consider incorporating bodyweight exercises or weightlifting into your interval training routine. Pss. We have something special coming for you.. make sure you are on our newsletter!!
4. Listen to Your Body: Pay attention to how your body feels during and after your interval workouts. If you're feeling excessively fatigued or experiencing pain or discomfort, take a break or scale back your intensity.
5. Stay Consistent: Consistency is key when it comes to improving your running performance with interval training. Aim to incorporate interval workouts into your routine at least once a week, and gradually increase the frequency and intensity as you get stronger and fitter.
6. Enrol in Lupa Run “Getting Started with Intervals” Course: take the guesswork out of your training, let the Lupa Run coach guide you while running. This course is the perfect companion to your regular running, add one session a week and see your performance increase in just 6 weeks!
Don’t forget to add your 10k time to your Lupa Run profile to set your Training Zones and get personalised pace guidance!
Don’t have a 10k PB? You can predict your time by multiplying your 5k PB x 2.12.
In conclusion, interval training can be an effective way to improve your running performance and help you reach your fitness goals. So why not give it a try and see how it can benefit you? Remember to start slow, focus on good form, and stay consistent to get the most out of your interval running workouts!
