Interval training for runners: How and why it works

Interval training is one of the most effective ways to improve your running form, whether you're a beginner or an experienced runner. This training method involves alternating between periods of high intensity and periods of lower intensity or rest. Interval training can help you increase speed, endurance and even burn. In this post, we will explore how interval training works and why it is so effective for runners.

How interval training works

Interval training is based on the principle of challenging the body to work harder than it would normally do in a steady running session. By alternating between periods of intense work and periods of rest, you force the body to adapt, resulting in better fitness, increased muscle strength and improved running economy.

1. Warming up

Before starting the intervals, it is important to warm up. A good warm-up of 10-15 minutes with light jogging and dynamic stretching exercises helps to prepare the muscles, joints and heart for the subsequent load.

2. The intervals

Interval training itself consists of several short, intense periods of work (intervals), followed by a break or a period of lower intensity. For example, you can run hard for 1 minute, followed by 2 minutes of easy jogging or walking. This alternation is repeated several times during the session.

Example of a simple interval session:

• Warm-up: 10 minutes of light jogging
• 6 x 1 minute fast runs with 2 minutes of easy jogging between each
• Down jog: 10 minutes easy jog

3. Stepping down

After the intervals are completed, it is important to taper off to help the body recover. This can be a light jog or walk for 5-10 minutes, followed by some static stretching to reduce muscle tension.

Why interval training works

1. Increased aerobic capacity

Interval training challenges the heart and lungs, resulting in improved oxygen uptake (VO2 max). This means that the body becomes more efficient at using oxygen during exercise, which allows you to run faster and longer without getting tired.

2. Improved race economy

By running fast in short intervals, you train your body to use energy more efficiently. This can help you maintain a higher speed for longer without tiring yourself out.

3. Increased fat burning

Interval training has been shown to increase burning, not only during the training, but also for several hours afterwards. This is known as EPOC (excess post-exercise oxygen consumption), which means that the body continues to burn calories even after the exercise is finished.

4. Time saving

Interval training is an effective way to improve fitness without having to spend long hours on the road. You can get a quality session in as little as 20-30 minutes, which makes it easier to fit training into a busy everyday life.

5. Mental strength

Interval training is demanding, both physically and mentally. Pushing yourself to run fast when your body is tired helps build mental strength and stamina, which can be invaluable in competitions or longer runs.

How to get started with interval training

1. Start gently

If you are new to interval training, start with short intervals and longer rest periods. This gives the body time to adapt to the new load. As you get stronger, you can increase the duration of the intervals and reduce the rest periods.

2. Include variety

To avoid monotony and keep your body challenged, vary your interval sessions. Try different types of intervals, such as pyramid intervals (where the intervals get longer or shorter with each round) or speed play, where you alternate between periods of fast and slow running without a fixed structure.

3. Listen to your body

Interval training is intense, so it's important to listen to your body. If you feel overtrained or experience pain, take a break or reduce the intensity. Also, be sure to include recovery days in your training plan to avoid injury.

4. Combine with other forms of exercise

To maximize the benefits, combine interval training with long runs, strength training and flexibility exercises. This will give you a versatile training routine that supports both endurance and power.

Summary

Interval training is a powerful training method that can help runners of all levels improve their speed, endurance and overall running form. By incorporating intervals into your training routine, you will not only become a faster runner, but also a more durable and mentally stronger athlete. Start slowly, gradually increase the intensity, and enjoy the results that come with regular interval training. Good training!