Improved fitness and speed, better cardiovascular performance, and burning a significant amount of calories are some of the biggest benefits of incorporating intervals into your running plan.
By being able to tailor this form of exercise to your own goals and training level, both professional and recreational runners can add variety to their trail or treadmill running. Find out what interval running is and how to get started with this type of training.
What is interval running?
Interval running is a form of running training based on alternating cycles of intense effort with periods of recovery (this can be rest or activity at low heart rate intervals).  Running intervals are included in the group of  HIIT (High Intensity Interval Training) , i.e.
training with high intensity intervals, in which series of exercises in the range of 75-90% of the maximum heart rate are alternated with exercises at 50-60 % of HRmax. For example, you run at a brisk pace for 30 seconds, then rest by walking or jogging for another minute, then repeat this exercise a few or more times during your workout.
Interval running – benefits
Intervals are a type of endurance training that, if performed systematically, improves the body’s capacity and physical condition , and this will translate into longer and more intense workouts or improved performance in competitions.
By varying the pace and alternating acceleration with constant running, the body’s energy requirements are increased, and this helps to kick-start metabolic processes , which leads to burning more calories and helps to reduce body fat and lose weight .
When performed properly, HIIT training results in an increase in EPOC (excess postexercise oxygen consumption), i.e. increased oxygen consumption. The outcome? You continue to burn calories for several more hours, or even 24 hours, as your body has to deal with returning to normal functioning. Interval running is also supported by strengthening and improving leg muscle endurance and makes the heart and cardiovascular system work more efficiently .
The undeniable advantage of introducing intervals into a training plan is variety, which prevents discouragement from running at a monotonous pace or increasing distances. In addition, interval running has also been shown to have a positive effect on mental health: it reduces stress, improves mood and increases self-confidence .
After how long do you see the effects of interval training?
You will notice the effects of high-intensity interval training after just one month of regular exercise, i.e. performed 2-3 times a week.
Your endurance will improve – you’ll be able to run longer at a moderate to medium intensity. You will also gain better aerobic capacity. In combination with a proper diet and a caloric deficit , you will be more effective in reducing excess weight or you will see the first effects of working for your dream figure .
Intervals – who is running training right for?
Interval running is a form of exercise suitable for both professional and recreational runners, as this type of training can be tailored to individual goals and training levels by changing, for example, the duration of the intervals, the level intensity of effort or recovery periods.
Intervals, because of the high intensity and so-called anaerobic work, are not recommended as a form of exercise when you are new to running.
When taking your first steps into running, interval running can quickly discourage you from continuing to train because, due to lack of experience, good running technique and fitness, maintaining an adequate maximal work cycle/ recovery ends with rapid shortness of breath, pain or even injury .
For this type of training to be effective, you must scrupulously follow the established rules, namely, among others: do not stop completely, just keep the intensity of the effort at a low level even during the recovery cycle .
Contraindications for interval running
Interval running is not recommended for :
- overweight or severe obesity;
- cardiovascular problems, including high blood pressure or a history of heart attack;
- respiratory problems;
- conditions of the spine (eg discopathy), knees or hips;
- recovering from a long-term injury or trauma.
If you’re not sure if interval running is the right form of physical activity for you, check with your doctor .
How to run intervals?
A proper interval workout should begin with a warm-up to prepare your body for the increased effort. If you don’t warm up properly, you increase the risk of ending your workout prematurely, for example due to colic, shortness of breath, lack of energy or injury . Adjust the length and intensity range of the intervals according to your training level .
Once your muscles, ligaments, and joints are ready for a strong challenge, you can begin alternating your running stretches, varying their intensity. Beginners to interval training should start with a simple rule – high-intensity stretches should be twice as short as rest time. To begin with, you can do 4-6 sets, where you spend 30 seconds sprinting and a minute of recovery (walking at a moderate pace or marching). The length of the rest period should be enough for you to feel ready to perform the next portion at full speed .
As fitness and fitness level increases, longer sequences of high effort with shorter rests to catch your breath are introduced (eg 8 sets of 45/45s). Experienced runners can run equal sprint/rest cycles or even use so-called reverse intervals, for example in the form of tabata , where 20 seconds of intense effort is followed by 10 seconds of rest .
Another option is to run specific distances on a treadmill (eg 10 x 100 meters or 6 x 400 meters)Â .
Interval training should not last more than 30-40 minutes (including warm-up and recovery) .
When you finish your interval run, it’s important to cool down your body, which means giving yourself time to, among other things, calm your breathing and heart and lower your heart rate .
To make interval running more effective, it’s worth equipping yourself with a  sports watch or band that will allow you to monitor your heart rate and run at appropriate intervals.
Field or treadmill – where to run intervals?
You can do intervals either outdoors or on a treadmill, at home or at the gym. For outdoor HIIT training, it is advisable to choose uncrowded areas with a flat surface at first. When  running  on flat ground is no longer a challenge, you can do intervals on the stairs or on the mountain. If you run on a treadmill at home or train in a gym, apply the same principles as for running on the field . The undeniable advantage of running on a treadmill , aside from allowing you to train at any time and in any weather, is that it usually has a built-in interval program. In this way, you don’t have to prepare a plan yourself, but use a solution already prepared, but taking into account your level of training.
How often should you run intervals?
Beginner and intermediate runners should make time for interval training twice a week. For advanced runners, intervals can be done every other day or 3 times a week (depending on fitness, training goals or objectives).
To get noticeable results from interval training, it’s important not to forget about recovery either – exercising too frequently and too intensely for your skill or experience level is an easy path to overtraining .
Interval running – the most common mistakes
Intervals are based on relatively simple principles, but it is easy to make mistakes not only in the preparation of the training itself, but also during the effort. The most common mistakes in interval running are :
- lack of heating;
- lack of cool down;
- lack of training plan;
- the pace is too high;
- working in a heart rate range that is too low for a period of intense running;
- irregular episodes of exercise and recovery;
- incorrect running technique.
In short, interval running is a great form of exercise, allowing you to improve your fitness and breathing capacity, increase your speed, efficiently burn calories and body fat, improve your heart health, or add variety to your workout.
However, to take full advantage of its positive effects on the body and progress in your running training, remember to adapt its intensity to your training level, your running goals and abilities, prevent the main part of training with a warm-up and ending it with a quieter session, but also to follow a proper diet and take care of your recovery .
