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Benefits of Interval Workouts for Running
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Interval workouts provide several benefits for runners, including:
Improved aerobic capacity
By pushing your heart rate up to near-maximal levels during high-intensity intervals, your body becomes more efficient at delivering oxygen to your muscles, which can improve your overall cardiovascular fitness.
Increased endurance
Interval training can help improve your body's ability to maintain a high level of effort over time, allowing you to run longer and faster.
Greater calorie burn
Intervals can help you burn more calories than steady-state running because your body continues to burn calories even after your workout is over.
Reduced risk of injury
Because intervals involve varying levels of intensity and rest, they can help prevent overuse injuries that can occur from consistently running at the same pace or distance.
Types of Interval Workouts
There are several different types of interval workouts that runners can incorporate into their training routine, including:
Fartlek Training: Fartlek is a Swedish word that means "speed play," and it involves running at different intensities for varying amounts of time. For example, you might run at a moderate pace for two minutes, then sprint for 30 seconds before returning to a moderate pace for another two minutes.
High-Intensity Interval Training (HIIT): HIIT involves short, intense bursts of exercise followed by short periods of rest. For runners, this might involve sprinting for 30 seconds followed by walking or jogging for 60 seconds.
Tempo Runs: Tempo runs involve running at a steady, comfortably hard pace for an extended period of time. This type of interval can help build endurance and improve lactate threshold, which is the point at which your muscles start to feel fatigued.
Expert Recommendations
According to experts, interval workouts should be incorporated into a well-rounded training program that includes a variety of workouts, including easy runs, long runs, and strength training. The American Council on Exercise (ACE) recommends that runners do one to two interval workouts per week, with each workout lasting between 20 and 60 minutes.
It's also important to properly warm up before starting your interval workout to prevent injury. A proper warm-up might include dynamic stretches, such as lunges and leg swings, followed by a slow jog to get your heart rate up.
Incorporating interval training into your running routine can be an effective way to improve your overall fitness and endurance. By incorporating different types of intervals, such as fartlek, HIIT, and tempo runs, and following expert recommendations, you can take your running to the next level and reach your fitness goals.
