In order to introduce interval running into your training routine, you need to learn how it works. For this, read the following.
In addition, it is important to emphasize that the practice of interval running helps to significantly increase the athlete’s speed, considerably improving his running time.
But, if improving your running time is not the objective, know that this interval exercise is a great ally in burning fat and the explanation is quite simple.
What is interval training?
The reason why interval training, combined with running exercises, helps so much to lose weight is that it is a method used by athletes to intersperse and intensify running or other physical activity.
Always dividing by time or distance between sprints – moderately high effort – and rests.
For this reason, the modality makes the athletes produce more metabolic activities, during and after the exercise.
Interval runs help you lose weight precisely because of this fact and because they continue to promote caloric expenditure in the next 24 hours after completing the exercise.
On the other hand, the result is also influenced by the sequence of running intensity and rest time.
Therefore, know that the method used to increase metabolism is related to the way training is structured.
It is possible to use interval training in any physical activity, including gym training , interspersing the amount of weight and rest time on the equipment or increasing the number of repetitions and decreasing the number of series.
How to do interval running?
Interval running is popularly known as sprint running, that is, interspersing an intense run and a rest, which can be performed through a slow run or even with the athlete completely stopped.
These shots can be set according to distance or time. In other words, imagine that the sprints will be timed, so that for every ten minutes of intense running, the athlete rests between two or three minutes.
There are two important factors to remember:
- it is considered intensive running when the athlete, when the time is up, is unable to maintain a conversation in normal and calm breathing; It is
- that the rest should be enough for the athlete to recover breathing time, but not enough for the heart rate to decrease.
The fact is that the rest should be done in a short time, but enough to maintain the quality and intensity of the training.
Interval running training can also be performed on the treadmill, in a very practical way, considerably increasing the speed and even the inclination of the device, following the same logic as dividing by time or distance.
For more satisfactory results, try not to rest completely, both on the treadmill and on the slopes, but slow down and keep running slowly.
High intensity interval running training
For a more detailed explanation, we brought basic examples of interval running training, each example having an intensity and should be used according to the desired result.
Distance: 4 x of 1,200 m
Rest: 4 minutes at an easy pace
Distance: 6 x 200 m
Rhythm: very strong
Rest: 2 minutes walk
It is possible for the athlete to improve and create his own routine, according to his physical preparation and time available for training.
For slimming, shorter rest times and longer runs are advisable. On the other hand, to improve time and speed for competitions, it is recommended that each shot be longer and with more effort, keeping each rest smaller, only decreasing the speed.
It is very important to remember that the help of a professional is essential for the athlete to reach the desired goal, whether it be losing weight or participating in sporting events .
There are also running apps that offer the specific function for creating numerous steps during training, which are consistent with interval running.
However, it is good to research before downloading, because despite the great competition of applications for runners, not all software offer this service of dividing steps.
And this is fundamental for interval running, so that each athlete creates their training, as in the following example:
- 10 minutes warm-up
- + 6 sets of 800 m at a strong pace with 2 minutes of rest
- + 10 minutes moderate + 5 minutes cool down