If you’re a runner looking to boost your endurance and improve your performance, incorporating HIIT into your routine can be highly beneficial. Here’s everything you need to know about HIIT for runners, according to experts in the field.
What is HIIT?
HIIT involves alternating between intense bursts of activity and periods of rest or lower-intensity exercise. This type of workout typically includes short intervals of high-intensity exercises followed by brief periods of recovery. Unlike steady-state cardio, HIIT pushes your body to work harder in a shorter amount of time.
How does HIIT benefit runners?
HIIT can be a game-changer for runners as it helps improve speed, endurance, and overall performance. By challenging your cardiovascular system and strengthening your muscles, HIIT can make you a stronger and more efficient runner.
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1. Improved Speed and Endurance
HIIT enhances your cardiovascular system, leading to better endurance and faster race times. This type of workout helps your body become more efficient at using oxygen.
2. Increased Strength
The explosive movements in HIIT help strengthen various muscles, including those crucial for running. Building strength can improve running form and prevent injuries.
3. Time Efficiency
HIIT allows runners to get a great workout in less time compared to traditional running. Even a short HIIT session can be as effective as a longer, steady run.
4. Variety in Routine
Adding HIIT to your training routine can break the monotony of regular running. The high-intensity intervals add excitement and diversity to your workouts.
“HIIT improves aerobic capacity by increasing VO2 max, which enhances endurance and overall performance,” says April Gatlin, CPT, a certified personal trainer and master coach at STRIDE Fitness. “It also boosts speed and power, which can decline with age.”
The Best HIIT Workout for Runners
A HIIT workout can be structured in various ways and doesn’t require any equipment. You can perform most HIIT workouts using just your body weight, making them convenient for any location.
For runners looking to enhance their performance, sprint intervals can be an excellent choice. Whether on a track, around your neighborhood, or a treadmill, sprint intervals can help you get stronger and faster. Here’s a sample workout recommended by Gatlin:
- Warm up for 10 minutes with a light jog.
- Sprint at maximum capacity for 30 seconds.
- Recover (walk or jog) for 2 minutes.
- Alternate between sprinting and recovery 8 times.
- Cool down with a post-workout walk and/or dynamic stretching.
Incorporating HIIT into your training regimen, even once or twice a week, can lead to significant improvements in your running performance. Whether you’re preparing for a race or seeking overall fitness enhancement, HIIT can be a valuable tool for achieving your goals.
