You want to really take off in running and improve your time? Then interval running is the right thing for you!
There are many different types of tempo training in running. Probably the most intense and strenuous is interval training.
Interval training is the alternation of load and relaxation phases for fixed distances during running.
A set distance is covered several times in a row - if possible at a constant pace.
The body must constantly adjust to the new requirements.
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This puts him under stress. He tries to optimize his metabolism in all areas.
In this way, he learns to adapt to an increased pace. And to recover quickly. It also succeeds better in breaking down lactate that has settled in the blood.
These running exercises will make you really fast!
With this form of training, it is the pace and the breaks in between that matter most. By the way, interval means pause and not load.
Interval training is best done on a running track or an accurately measured course.
That's why strength training is so important for runners!
How to get started with interval running
But before you start interval training, you need the right equipment. You should not do without breathable sportswear and proper running shoes.
During the intense phases, you'll work up a good sweat. You should also be able to keep your key safe during the workout.
In our photos, the On Running Comfort-T is in use. The fabric is super soft. The mixture of cotton, model and spandex makes the Comfort-T of On Runnig very air permeable and stretchy. The material keeps the body dry and fresh.
A special plus is for the well-hidden pocket on the right side. The pocket is incorporated into the shirt and can not move even during intense sprints.
What benefits interval training brings
If you repeatedly incorporate intervals into your run, you can increase your lactate tolerance and pace. This is especially true for distances up to 10 km.
Finally run 10 km - With this training plan it succeeds!
But even runners who complete half marathons rely on fast and slow phases when running. However, beginners should not overdo it. Interval training is pure stress for our body.
Interval training requires that you warm up well before and after the run. That means running in and out.
This form of running is more intense than anything our body knows. Cardiovascular system, lungs and all muscles involved in running react to it.
After the run, the body wants to recover and gets ready for the next sprint. So it still generates a lot of energy 48 hours after the workout to be ready. This is called the afterburn effect. Interval training not only makes you faster, but can also burn fat.
For whom interval running is suitable
Professionals and good runners who venture into this intense form of running should definitely be able to run for an hour at a slow pace. Without a break. Because only with a good base interval units can bring the desired result.
Because first and foremost, the transport of oxygen to the muscles must function well. But the muscles themselves must also be ready for this. This is not possible without a lot of training.
You want to run faster? Click here!
During an intense interval workout, you burn up to 50% more calories compared to a steady running session. So give interval running a chance! :)
Interval training for beginners
But of course, beginners can try intervals. If you are one of them, you should choose the distance that you can run without any problems. A very good introduction to interval running is 5 400-meter repeats. If this works without problems and excessive panting, you can try 8 repetitions.
What are the alternatives for interval running
With interval training, you have very precise specifications. That's a little too stiff for many people. Fortunately, there are plenty of alternatives. They are also based on an alternation between load and rest. But they are a bit more relaxed and can also be done on the normal running track without any problems.
Mountain sprints for stronger legs
After a relaxed Sunday run, you can get even more out of yourself with a few sprints. To do this, find a slight incline and do sprints of 10 seconds each.
This strengthens the legs and gets the heart rate going. Run up the hill at 80 to 90 percent of your normal running pace. To relax, you may trot slowly back down. And then start all over again.
Pyramid training for more speed
The name says it all. The loads during pyramid training increase continuously. And then decrease again to the same extent.
A session of tempo training in this style might look like this:
Driving game for training by feeling
There is only one principle here. And that is the change between slow and fast. How you set the passages is entirely up to you. You can increase the tempo according to your mood. The best way to do this is playfully, for example: When you pass the next lantern, you run at full speed until the next but one. Trees, flowers, other runners, walkers or dogs are also very suitable.
This makes this type of tempo training very varied and somehow also fun. You don't need to keep an eye on your pulse or time.
Our conclusion
Interval training can help you run faster. But don't overdo it. It's quite an ordeal for the body. Start slow and just build some intervals into your run.
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