What if you were told that you could improve your running, become fitter & faster by running less?
Many of us treat running as a bit of a chore, throw on the runners, get 20, 30 or so minutes clocked on the watch, and continue to follow that routine, but we see little improvement and lose motivation as we plateau.
That’s where High Intensity Interval Training (HIIT) comes into play. By switching up our steady-state cardio sessions with some intervals, we can run ‘less’ but with greater results.
Intervals involve repetitions of short fast efforts that get us breathing heavy, broken up by frequent rest periods. That means you get to stop, or ease off on the pace without feeling guilty! But trust me, you’ll need it!
The benefits of interval training are not just for the beginner, seasoned athletes will also see great gains by adding intervals into their weekly training schedule. HIIT adapts to the cellular structure of muscles resulting in increased endurance. Let’s face it, we’re not all training for the Olympics, so it’s nice to know that intervals also help boost our metabolisms, improve heart health and blood flow around the body.
Pushed for time? Studies have shown that interval running burns more calories and fat in the same time as jogging, plus you’ll keep using up energy (calories and fat) after you complete your workout as your body repairs and replenishes the muscles.
Time to HIIT the running track!
‘HIIT adapts to the cellular structure of muscles resulting in increased endurance’
DOSE Running HIIT Session
The ‘Mona Fartlek’
This session is famous among runners, named after world renowned runner Steve Moneghetti, it’s easily executed by runners of all abilities.
2 x 90 second efforts
4 x 60 second efforts
4 x 30 second efforts
4 x 15 second efforts
Recovery between all efforts is equal to that of the effort time, i.e. 90 second effort receives 90 second recovery, 15 second effort recieves 15 second recovery.
There are many ways to execute this session, which may depend on the ability of the runner and their running goals. One thing that generally remains consistent no matter what your approach is, as the efforts get shorter, you should be getting faster!
Whatever your optimum running dose, this 20 minute session is a goodie!
We hold a HIIT Party ever Thursday night, 6.00pm at Davis Oval, Mosman Park. Be sure to check our live schedule and book in before you arrive.
New to DOSE Running? Grab your complimentary pass here