What is interval training?
The three main variables of running training are:
1. Frequency (how many times a week you work out)
2. Intensity (how hard or easy you push yourself)
3. Time (The duration of your training runs)
Interval training is a strategy that manipulates the intensity variable of exercise by alternating a series of challenging intervals (sprints) followed by an active rest, or period of recovery (walk or slow jog).
These sprints are at maximal or near maximal effort, and they can last from 30 seconds to 3 minutes depending on your training background and level of fitness.
The active rest period is usually of an equal duration to the sprint or work interval. This combination of work and rest intervals is usually employed several times throughout a workout and interspersed 2-3 times a week into your training routine. Recent research has examined the role that interval training plays in helping distance runners improve their performance.
The research
According to research published in the journal Sports Medicine, interval training is a strategy used by moderately trained distance runners, well-trained distance runners and elite runners.
It was found that cardiovascular fitness increased by 6% in response to an increase in high-intensity interval training and a reduction in long slow distance training over 9 months. While 6% may not seem like a big result, small improvements in the performance of elite runners can be highly significant in terms of competitive success.
How to incorporate interval training into your running routine
Here are some tips for introducing interval training into your running routine.
- Build up over time – It is important to establish a solid base of fitness before you commence interval training. For example, being able to run 20-30 minutes at a comfortable pace. This means your body will be better prepared to deal with the extra demands involved in interval training, such as consuming, transporting and utilising oxygen. When you first introduce interval training to your routine, don’t go at 100%. Gradually build up the level of intensity and duration of your intervals based on how your body feels both during and after your workouts. This could take several months. A heart rate monitor can also be used to make sure your heart rate stays within acceptable age related limits.
- Aim for 1 – 2 interval sessions per week – Start out with 1 interval training session per week, and build up to no more than two sessions a week after a month or two. Research has shown that well trained runners who performed three high-intensity training sessions per week for 4 weeks developed signs of overtraining. It’s also important not to perform interval training on consecutive days, because it’s more taxing on the body than steady state training. You don’t have to rest completely on the days in between, but go for a slower, steady run, or even perform some cross training such as a swim, paddle or cycle.
- Stretch afterwards – Interval training may trigger a greater degree of muscle soreness afterwards due to its intense nature. After your workout, make sure to perform stretching exercises that target the specific muscles used in running, such as the calves, buttocks, and the front and back of your thighs.
- Avoid intervals when injured – Due to the extra impact forces and stresses on the body from intense exercise, runners with an injury should avoid interval training.
- See your doctor first – Because interval training is intense and requires significant levels of exertion, it may be advisable to see your doctor beforehand if you have any concerns about your health.
References available on request