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aSinterval training is gaining popularity and is considered one of the most effective training methods. Especially in competitive sports, interval training is used to improve physical performance. But it also offers many benefits for runners and beginners. The main thing is to choose the right intervals. We will explain the different types of interval training as well to show you which are the best intervals for you. We want to help you understand why you should definitely include interval training in your routine and how it can help you achieve your weight loss goals.
What are interval runs?
Interval training is a type of training in which short periods of intensive work alternate with less intensive periods of recovery.
By adjusting the intervals, you can easily control the difficulty of the session. There are two ways to do this: by the duration or intensity of the periods of work and recovery and by the total number of intervals. When you change one of these parameters, you also change the stress on your body.
Weight loss through interval training
The high intensity of the working periods increases the training stimulus experienced by your muscles. In this way you achieve a much greater training effect at the same time as moderate distance running.
One of the biggest advantages is that you burns tons of calories for a relatively short time. Your muscles require a lot of energy after an intense workout for recovery and the regeneration process.
Due to the “burning effect”, your metabolism remains increased after training and you continue to burn extra calories.
HIIT vs. Sprint interval training
HIIT (high intensity interval training) and SIT (sprint interval training) are two different types of interval training that have a lot in common – and training can even involve exactly the same exercises or duration. So what’s the difference? The intensity. While HIIT training is performed with high intensity (90-95% of peak heart rate), SIT training increases this intensity even higher. Each workout is performed with maximum effort (maximum or overmaximum) and active recovery can be shorter.
What effect does this have on improving endurance and accelerating weight loss? One Survey from 2018 published in Frontiers of Physiology, shows that both HIIT and SIT have a significant effect on improving cardiorespiratory fitness, while SIT training leads to greater weight loss in a shorter period of time without changes in dietary intake. This makes SIT workouts a more effective and efficient interval training program if weight loss is your goal.
Interval running for beginners
Interval training is usually considered to be a high-intensity and extremely strenuous method of training. That is why it is often mistaken that interval running is only for advanced runners. Once you become comfortable running intervals as a beginner or intermediate runner, sprint interval training or HIIT may be the right option for you.
But if you’re just testing interval training waters, start with aerobic intervals before entering SIT or HIIT. Aerobic intervals offer beginner runners an excellent opportunity to take advantage of the many positive effects of interval training. The example below will help you get started.
The right way to make intervals:
1) Heating:
Since the period of work at intervals puts a lot of strain on your muscles, you need to warm up properly. A moderate run of 10-15 minutes is enough to warm your body and prevent injuries. You need to choose a pace at which you can have a conversation without difficulty.
2) Intervals:
- The the working period lasts 15 seconds.
- Andou must work in a submaximal sprint (90% of your maximum sprint) or, in other words, not quite full speed.
- This is followed by a recovery period consisting of 45 seconds of slow walking.
- The whole session continues 15 minutes, which means that you run a total of 15 intervals.
3) Cooling:
After the last interval you should walk slowly for ten minutes.
It is important not to overdo the intervals. Remember to rest one or two days after the session before doing your next workout.
In the beginning, intervals of running once a week are sufficient. Once you get used to it, you can start 20-second work periods and 40-second recovery periods.
Our advice:
If you don’t want to constantly check your watch at intervals, give it a try Interval training function in the Adidas Running application. In addition to expert-designed training plans, you can also create your own customized interval training program. The voice trainer will guide you through your workout and tell you when to start each job and recovery period.
The next step
So where are you going from here? Define your goal. Are you starting to think about adding intervals to your training? Try the interval function in Adidas running app or the manual described above. If you have already tried and enjoyed the rhythm of interval training, but want to increase calorie burning, try sprint interval training or HIIT for weight loss. Whichever option you choose, you’re sure to see an improvement in running endurance and overall performance.
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