How to Create an Interval Running Program?

When studying various forms of physical training, doubts often arise in one form or another. In this article, we will analyze interval training - what it is, how it is useful and contraindicated, as well as a training program.

What is interval training?

Interval training is based on alternating low and high intensity exercise. At first glance, it may seem that training of this type is easy, in fact
this is not true. This can be understood by an example - sprint followed by jogging. Although alternating in intensity training is not tied to a specific sports discipline.

The main goal of such an alternation of physical activity is a change from low intensity to high aerobic activity, at which 80-90% of heart beats are achieved from the maximum (225 beats) to the subsequent transition to the normal mode of work. Energy replenishment in the body with this approach comes from the body's carbohydrate reserves, not fat.

As already mentioned, IT (interval training) is not tied to a specific type of sports discipline, such a program can be carried out by swimming, cycling, cardiovascular equipment, while gaining muscle mass, regular warm-ups, and others.

Benefits of Interval Running Training

Running interval has much more positive qualities than normal running, and we will analyze these qualities below:

1. Interval running is considered the best way to burn excess weight. This statement is based on a natural process in the body - metabolism. With a proper diet and running with alternating intensities, the body develops the so-called stress, which activates the increased metabolic rate, which in turn significantly increases the consumption of accumulated "excess resources". The trick is hidden in the use of high intensity - compared to conventional cardio exercises, at this stage, activated increased metabolism fades away only after a while, and continues at the so-called "recovery" stage in the training program.
2. Gradual growth of muscle mass. This interval in running has a positive effect on muscle mass, which is reflected in parameters such as slimness and relief.
3. Increased endurance. As with any workout, interval increases the body's endurance, as well as the usual running speed. But at the same time, this promotion process is more efficient.
4. Positive effect on CVS. Interval, as previously mentioned, is focused on the ultimate load on the cardiac system. If a person does not have contraindications to this type of training, then they have an extremely positive effect on the entire cardiovascular system.
5. Favorable effect on individual parts of the skin, which is expressed in improving the color of the skin, and in the case of cellulite, affects its disappearance.

Types of interval running

Interval running exercises differ in their types, they can be distinguished into the following.

Interval running

Classic interval running with alternating running speed. In addition to the previously agreed goal, this type is focused on the development and consolidation of the so-called "sprint" endurance.

The principle of such a run is as follows:

1. Running is carried out on a sprint road with sections of conditional 100 meters. Proceeding from this, the running is carried out according to the scheme "100 meters of increased running with a change of 100 meters of slow running".
2. Also, running can be performed by time - instead of the allotted meters, minutes are used as a measurement of the distance traveled, alternating for 2-5 minutes, depending on your wishes.

In this type, alternation occurs throughout the allotted training session.

Pace run

This tempo run consists of running a segment of one kilometer. The C principle is based on the fact that each subsequent kilometer does not necessarily have better speed. Ideally, you need to establish an average amount of time spent, and focus on it.

Rerun

The principle of rerunning is to run at maximum pace. The goal is to develop aerobic endurance, for example in middle and long distance runners.

The basis should be taken a distance of 1> 5 or 10 kilometers with constant attempts to improve the performance of running for this distance.

Running interval training program

Before starting the topic of training programs, I would like to make a reservation right away - the information below is relative, and in each case, adjustment is necessary depending on the physical and other capabilities of a person. The training program can be divided into two types - professional and beginner.

For newbies

This type of training is recommended for use by people who have not previously been involved in sports. I would like to repeat - interval running is much more difficult on a physical level than usual, and it is necessary to observe the measure in training properly.

The training program can be described as follows:

1. Warm-up stage - jogging at a slow pace for about 5 minutes or a little more.
2. The transition to an average running speed - duration from 1 to 5 minutes.
3. The transition to an increased pace - duration from 1 to 5 minutes.
4. Return to medium pace - duration from 1 to 5 minutes.
5. The transition to an increased pace - from 1 to 5 minutes.
6. Return to medium pace - 1 to 5 minutes.
7. The transition to an increased pace - from 1 to 5 minutes.
8. Return to medium pace - 1 to 5 minutes.
9. Continue running or end with a cool down for up to 5 minutes.

The duration and speed of running must be selected individually, as already mentioned, from the physical condition of a person.

For athletes

This type is designed for those who are already engaged in running discipline, regardless of its type and has good performance in it. In the professional program, the emphasis is shifted to increasing endurance for running middle and long distance.

This program is best implemented on a treadmill with marks of 100 meters or more:

1. Warm up lasting 100-200 meters.
2. Transition to an average pace - duration from 500 to 800 meters.
3. The transition to a high pace - duration from 700 to 1000 meters.
4. Return to medium pace - duration from 500 to 800 meters.
5. The transition to a high pace - duration from 700 to 1000 meters.
6. Return to medium pace - duration from 500 to 800 meters.
7. The transition to a high pace - duration from 700 to 1000 meters.
8. Return to medium pace - duration from 500 to 800.
9. Continue alternating or end with a hitch of 100 to 300 meters.

I would like to make another reference to what was said earlier - these indicators are averaged, and the duration at the speed of running must be selected individually without harm to health and taking into account physical fitness.

It is also important to cancel the fact - as physical development progresses, it is recommended to gradually increase the distance towards an increased pace, practically without affecting the average pace (only at certain moments).

Who is contraindicated for interval running?

Any sporting activity has its own health limitations, and interval running is especially attentive to this.

Let's analyze this moment in more detail:

1. High obesity. If there is a sufficiently high degree of obesity, you should not start training on this run. This can have a bad effect, mainly on the cardiovascular system.
2. Recent surgery. It is strictly forbidden to even think about the beginning of such training due to their increased load on the body after a surgical operation. It is necessary to consult with the treating enemy about the possibility of playing sports.
3. Having problems with CVS. If there are serious problems with the cardiovascular system, interval training should not even begin. But it is possible to consult with the treating enemy - in certain cases it will help the treatment.
4. The presence of problems with joints and blood vessels in the limbs. If there are problems with blood vessels or joints, it is not recommended to use these training sessions due to their increased load.
5. Having problems with blood pressure. If there are diseases associated with blood pressure - you should consult with a neurologist about these exercises. Often, due to blood pressure, this workout is not allowed.
6. The presence of metabolic problems. This item includes problems that somehow affect weight with the opposite effect to obesity - thinness due to extremely high metabolism (otherwise metabolism), which does not allow you to gain and so little weight, a psychological aspect (when a psychological block is put to correct thinness) and other diseases, including genetic ones.
7. Other health problems. There are other diseases that somehow limit physical activity, but this is an individual matter.

Interval running has positive qualities compared to regular running, but due to the load on the body, it is not suitable for everyone, not only due to diseases, but also to the physical condition of a person.

If, in one way or another, a thin person decides to engage in sports disciplines, weak physical training is necessary along with optimal weight gain for adequate digestive tract function.

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