Interval Running Guide: How to Start Running in Intervals

Interval running involves alternating short bursts of sprinting followed by a brief recovery period (such as a slow pace run or brisk walk) during a running workout. Interval running is usually involved in high-intensity interval training—also known as HIIT workouts—for a number of exercise benefits including improved cardiovascular health, shorter workouts, and increasing your running pace.

Even experienced runners can benefit from interval running exercises. Here are some of the many benefits of interval workouts.

1. 1. Improved cardiovascular health. Interval running workouts can help lower your resting heart rate and improve your blood circulation, which in turn improves your cardiovascular health.
2. 2. Efficient workouts. Training in intervals is a very efficient way to work out. The short bursts of high activity heighten your heart rate and put your body into a dynamic state quickly, burning more calories at rest than you would with traditional aerobic exercise. This means that you can spend less time on the track without reducing the quality of your workout. An interval training program can also aid in weight loss if it is part of your goal.
3. 3. Improved your running abilities. Interval running can help adults improve their aerobic capacity, which is the maximum amount of oxygen your body can absorb and use. Higher oxygen absorption during aerobic exercise means increased stamina and endurance so that you can go harder for longer times the more you train.
4. 4. Stress reduction. Like other exercises for your cardiovascular system, interval running leads to a release of endorphins, which can lower your cortisol levels and reduce your stress levels.

Below are a few running tips to help you get started with your interval sessions.

1. 1. Begin with a warm-up. Regardless of your fitness level, you should always warm up before attempting any high-intensity exercise. Get started with an easy jog for about ten minutes to loosen your muscles before your first high-intensity interval period. This will help get your blood flowing and avoid potential injury.
2. 2. Start slow. If you’re not an advanced runner or you’re just starting to incorporate interval running into your training program, start running at a lower intensity first and slowly build up your intensity over time. Two minutes may not sound like a long amount of time, but even short periods of activity can be intense when you’re sprinting at top speed and quickly depleting your energy stores. Start with thirty seconds of fast-paced running, followed by two minutes of recovery, eventually increasing the period of time for your high-intensity run. The more you train, the better you can adjust your workout to recovery interval ratio.
3. 3. Mind your form. Maintaining proper running form is essential to getting the most out of your workout. Keep your chest broad and your shoulders up, avoiding swinging your arms across your body or tilting your head down.
4. 4. Hydrate adequately. Dehydration is just as much of a problem for long-distance runs as it is for interval runs. Make sure to drink enough water before your run, between your run intervals, and after your workout.
5. 5. Don’t forget to cool down. Just because you’re running at a slower pace or incorporating recovery time during your interval sessions doesn’t mean you can skip a proper cool down. Take five minutes to wind your body down and never skip your post-workout stretches.

Any runner can develop an interval workout to suit their specific fitness levels and goals. You can work with a running coach or personal trainer to develop a personalized interval workout, or you can experiment with them on your own. Here is an example of a beginner-level interval training workout.

1. 1. Warm-up with a short jog. Warm up for your interval run with a five to ten-minute jog. Avoid sprinting or running so fast that you get out of breath. Keep a pace that you can sustain easily during your warm-up jog.
2. 2. Do your first sprint. After your warm-up, set a timer for your first interval sprint. If you’re a beginner runner, set a time between thirty and sixty seconds for your faster pace. This pace should be one that feels rigorous, which you wouldn’t be able to sustain for a long time. If you’re in pain, reduce your speed. Always listen to your body when you’re sprinting.
3. 3. Recover for two minutes. After your first sprint, reduce your speed to a fast walk or moderate jog and keep this up for two minutes. It may be tempting to go as hard as you can right away, but proper rest and care is essential for improving your speed work.
4. 4. Run at top speed for the full thirty seconds. Whether you’re on the track or the treadmill, run at about eighty-five to ninety percent of your maximum pace for thirty seconds.
5. 5. Recover for two minutes. Slow your pace to a fast walk or a light jog. Sustain this low, steady pace for two minutes.
6. 6. Repeat. Intervals work in cycles, so repeat this training at least four times to get your body used to the exertion.
7. 7. Tweak. As you improve your endurance and stamina, gradually start adjusting the run-to-rest ratio so that the time you run harder is longer than your rest time.

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