High-intensity workout or precisely speaking High Intensity Interval Training (HIIT), has long been recognized as the best workout option for fast pace results. The best part of this workout is that it doesn’t limit you to just one goal. Depending on the goal you choose, you can easily select the same workout pattern and then arrange the chosen exercise accordingly. As a result, you will gain better results within a limited time. When it comes to running, most people think that as long as you are fast, you will be the best runner.
However, in real life, you need to have a full grip of your technique. You need to maintain a good pace by making sure your body is strong enough to handle the same speed throughout the running process.
Why High Intensity Interval Training Is Confused With Weight Loss Training?
In most cases, people get confused when asked to use high intensity interval training for running. Most people think it is all about cardio, and unless you do not want to lose weight or burn some extra calories, you do not need a high-intensity training. In real life, the scope of HIIT is not limited. You will see that high intensity interval training works as a simple framework. It offers you full control to customize your workout routine according to need and requirement.
With the help of this article, we will focus on understanding high intensity interval training, and how it can be life-changing for runners like you. We will look at some benefits to help you know how high intensity interval training can help. We will also look at simple running-based high- intensity interval workouts that you can use as a runner for improving your running performance. Strength, pace, and endurance.
What Is High Intensity Interval Training?
High intensity interval training is a simple workout framework where you have to maintain a workout ratio of 4 and one.
- The basic pattern is to start with an intense exercise session of at least 40 seconds, followed by a 10 minute resting period. This way, you can divide your complete workout time.
- Then you can initiate the workout with intense exercises, followed by a resting period, and then followed up by another intense workout session. Overall, you will have to know that your selection of exercises comply with the overall goal.
- If you want to gain muscle, you will use simple weight lifting exercises. However, if you aim for weight loss, you will have a cardio-based workout.
- Similarly, if you want to work on building muscles, you need to choose endurance-based exercises.
In short, it just offers you a basic template, so you can use it according to your goal.
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Benefits of HIIT for Runners
High-intensity training has numerous benefits. However, runners do not consider, this workout can be beneficial for runners as well. Some basic benefits that you will enjoy by performing high intensity interval training include:
- It will help you run faster.
- You will see improvement in your endurance and pace.
- HIIT workout is ideal for the beginner who wants to get their body ready
- High Intensity Interval Training helps build strength, so that you can continue to run at the same pace for a long time.
- HIIT helps you get a toned body by helping you shed all the extra fat. This will eventually help you run faster, because your mass will decrease.
- With the help of HIIT workout, you will see that your body has a better muscle memory, because you will be training it while triggering the recovery.
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How Runners Can Customize the High-Intensity Training To Their Benefit
Most professional runners are required to run for a specific time when they are on track. This means they need to know how to arrange their pace for a long time, so they do not end up exhausting their energy in the first few minutes. The main difference between a professional and an immature racer is that immature runners end up exhausting their energy in the first few minutes. Eventually, as they continue, their body gives up.
- With the help of a HIIT-based workout, your body gets to practice according to the desired pace. This way, you can divide your total energy according to the time. For marathon runners, high-intensity training can be a lifesaver, because they will work on toning their bodies while practicing the division of energy.
- Another important benefit of High Intensity Interval Training (HIIIT) is that as a runner, you will see that with more mass, your speed will be affected. This is the reason most runners are very lean, muscular, and strong. Most people only practice running if they want to opt for running professionally.
- However, a HIIT-based workout is effective for weight loss, so you will eventually see that your body will move swiftly. You will also see that your speed has improved.
- Overall, high intensity training will help you work on the strength of your muscles, so that you can build a muscle memory that favors speed and pace simultaneously.
- According to the expert, high intensity training is the best way to train for a long marathon and get into shape.
To sum it all up, it all comes down to the exercise you choose. Experts agree that within the first three months you will burn a lot of fat, and this will bring down your weight a lot. However, you will observe other changes as well. So, it is better to rely on an expert so that you can perform better. You also need to remember that without understanding the limitations of your body, you can never set a good pace for your body.
The most common part of starting a High Intensity Interval Training (HIIT) workout as a beginner without taking experts’ advice is that as a runner, you will push your body and end up overtraining. Eventually, the muscles ache throughout the day, and they do not have enough time for recovery. In some cases, these overtrained muscles are trained again, without leaving ample time for your body to recover, leading to major health issues. Sometimes this results in temporary injury, which can even lead to permanent damage.
Ann Edwards is the fully qualified personal trainer from Elite Sports. She has been helping people in the field of bodybuilding and fitness for more than a decade. Her career in nutrition and physical therapy has made her a fine addition for our team.