Or: Getting Faster, Stronger, and Fitter (Without Feeling Like You’re Slogging It)
Alright, you ambitious athletes, weekend warriors, and everyone in between! Let's talk about a running technique that sounds way more complicated than it actually is, but delivers some seriously remarkable results. We're here to bust the jargon and give you the lowdown on the secret sauce of serious runners: interval running.
If you’ve ever felt like your fitness journey has hit a plateau—like you're stuck in a bit of a rut—or you just want to get more bang for your buck on your limited training time, this guide is for you. We’re going to walk (and run!) you through what interval running is, why it’s a game-changer, and how you can start using it to transform your performance.
So, lace up, harness your sense of humour, and let's go.
What the Heck is Interval Running?
At its core, interval running is like the ultimate "hot and cold" game for your body. Instead of running at a steady pace for an entire session, you alternate between periods of high-intensity effort (the "hot" part) and periods of low-intensity recovery (the "cold" part).
Think of it this way: you run a short distance or time really fast, then you jog or walk to recover, and then you repeat the whole thing. It’s a simple concept, but the results are anything but simple.
This is a form of speed work that helps your body adapt to different speeds and intensities, making you a more efficient runner overall. This method has been used by elite athletes for decades to improve speed, power, and endurance.
Some people find it helps to have a very structured, methodical approach to interval training to get the most out of it. Specific durations for high-intensity and recovery. Although this might help you stick to a routine, especially if you have fixed goals, you can also be flexible with interval training and still see benefits.
Also, interval training isn’t just for elite athletes. Whether you're a seasoned marathoner or just starting out with a run/walk plan, intervals can be adapted to any fitness level. You're in control of the intensity and the length of your work and recovery periods.
Why Should I Bother with Intervals?
By repeatedly pushing your limits and then recovering, you’re training your body to become more efficient at a few key things:
- Become a Speed Demon: Intervals are fantastic for improving your VO2 max—the maximum amount of oxygen your body can use during exercise. A higher VO2 max means you can run faster for longer without getting winded. It’s essentially upgrading your engine. A study published in the journal Frontiers in Physiology showed that sprint interval training led to superior improvements in running performance for trained distance runners compared to traditional long-distance training alone.
- Boosting Lactate Threshold: You’re teaching your body to tolerate and clear lactate more effectively, so you can sustain a faster pace before your muscles start screaming at you.
- Enhancing Running Economy: You become a more efficient runner, using less energy to maintain a given pace.
- It's Incredibly Time-Efficient: Got a busy schedule? A 20-minute interval session can provide similar cardiovascular benefits to a 45-minute steady-state run. Making it perfect for those days when you're short on time.
- It Torches Calories: The high-intensity nature of interval running means you burn a significant number of calories in a short amount of time. Even better, it triggers the "afterburn effect" (or EPOC—excess post-exercise oxygen consumption), where your metabolism stays elevated (sometimes for hours) after you’ve finished your workout.
- Say Goodbye to That Plateau: If you feel like you’ve hit a performance wall, interval training is the perfect way to shock your system out of its comfort zone and unlock new levels of fitness.
- It Makes You Mentally Tougher: Pushing through the discomfort of that final interval builds serious mental grit. Learning to be comfortable with being uncomfortable is a skill that translates directly to race day, helping you dig deep when things get tough.
How to Get Started with Interval Running
Ready to give it a go? Excellent. The key is to start simple and listen to your body. Don’t go from zero to a full-on track workout overnight.
Before You Begin: The Warm-Up is Non-Negotiable
Never, ever jump straight into intervals. Your muscles need to be warm and ready for action. A proper warm-up should include:
- 5-10 minutes of easy jogging.
- Dynamic stretches: Think leg swings, high knees, and butt kicks to get your joints moving.
- A few strides: Short, 20-second accelerations to get your legs used to turning over faster.
Your Starter Pack: Three Simple Interval Workouts
Ready to give it a try? Here are three easy-to-follow workouts.
The "Just Getting Started" Workout (Run/Walk).
This is the perfect way to dip your toe into the interval pool.
- Warm-up: 5-10 minutes of brisk walking or very light jogging.
- Intervals: Run for 1 minute at a pace that feels challenging but not all-out. Then walk for 2 minutes to recover. Repeat 5-8 times.
- Cool-down: 5 minutes of walking, followed by some gentle stretching.
The "Speed Play" (Fartlek) Workout
“Fartlek” is Swedish for “speed play,” and it’s a fun, unstructured way to do intervals. It’s perfect for when you're feeling a bit rebellious and don't want to stick to a strict plan.
- Warm-up: 5-10 minutes of easy jogging.
- Intervals: As you run, pick a landmark (like a lamppost, a bench, or a bin) and run hard until you get there. Then, slow down to a walk or easy jog until you feel ready to pick a new landmark and go again.
- Cool-down: 5-10 minutes of easy jogging or walking.
The "Classic" Beginner Workout
This is a great, structured workout that builds endurance and speed.
- Warm-up: 10 minutes of easy jogging.
- Intervals: Run for 3 minutes at a strong, consistent pace. Then jog or walk for 1 minute to recover. Repeat 4-5 times.
- Cool-down: 10 minutes of easy jogging, followed by static stretches.
Intermediate and Advanced Workouts
Once you’re comfortable with the basics, you can start playing with the variables: making the hard efforts longer, the recovery periods shorter, or increasing the number of repetitions.
Workout 1: The Classic Pyramid
This workout builds up in intensity and then comes back down.
- Warm-up: 10 minutes.
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Main Set:
- 1 min hard, 1 min easy
- 2 min hard, 2 min easy
- 3 min hard, 3 min easy
- 2 min hard, 2 min easy
- 1 min hard, 1 min easy
- Cool-down: 10 minutes.
Workout 2: Yasso 800s (for Marathoners)
A famous workout for predicting marathon time. The theory is that the time it takes you to run 10 x 800m repeats (in minutes and seconds) is a good indicator of your potential marathon time (in hours and minutes). For example, if you can average 3 minutes 30 seconds for your 800s, you might be capable of a 3-hour 30-minute marathon.
- Warm-up: 10-15 minutes.
- Main Set: 10 x 800 metres at a consistent, hard pace.
- Recovery: Equal time of jogging between each 800m (e.g., if your 800m took 3:30, you jog for 3:30).
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Cool-down: 10-15 minutes.
Top Tips for Interval Success
- Don't overdo it. Start with one interval session a week. Your body needs time to adapt to this new stress.
- Pace yourself. The goal is to finish the last interval as strong as the first. Don't sprint the first one and then have nothing left in the tank.
- Listen to your body. If you feel a sharp pain, stop. Pushing through an injury is never a good idea.
- Fuel properly. Make sure you're well-hydrated and have had a light, carb-based snack an hour or two before your session.
- Look after your body. Allowing your body to recover properly between training sessions, eating well between training sessions, and addressing any aches and pains quickly are important. Pushing yourself too much and not looking after your body can result in injury.
Don't Let Chafing and Soreness Ruin Your Gains
Running fast puts extra stress on your body, which can lead to some unwelcome side effects. Two of the most common fun-spoilers are chafing and muscle soreness.
Faster running means more movement and more sweat = a perfect recipe for chafing. When skin rubs against skin or fabric, it creates friction that can lead to raw, painful sores. This is where Chafe Guard comes in. Our 100% natural anti-blister and anti-chafe balm creates a smooth, protective barrier on your skin. Apply it to any potential hotspots before your run; inner thighs, underarms, nipples, or anywhere your sports bra or shorts might rub. It’s a simple step that can save you a world of pain.
Conquer Post-Interval Muscle Soreness
Intervals will work your muscles in new and exciting ways, which often leads to Delayed Onset Muscle Soreness (DOMS). While a little soreness is a sign you’ve worked hard, you don’t want it to derail your next training session.
After your cool-down and stretch, treat your tired muscles to a massage with our all-natural sports massage rub. Deep Feets is designed to soothe aches and pains, reduce inflammation, and promote blood flow to speed up recovery. Its powerful natural ingredients help your muscles repair and rebuild, so you come back stronger for your next run.
Your Interval Running Journey Starts Now
Interval running isn't just for elite athletes; it's for anyone who wants to improve. It's a powerful tool that, when used correctly, can transform your running and help you achieve goals you never thought possible.
Start slow, be consistent, and most importantly, have fun with it. Embrace the feeling of pushing your limits and enjoy the satisfaction of seeing your times tumble. And remember to look after your body with the right recovery and protection. Now, what are you waiting for? Go get it!
Logan
