Interval training is running at a faster pace than your usual aerobic pace. It is very taxing for the body because it's the pace at which you feel lactic acid building up in your legs. You will not be able to hold this pace for miles and miles without having to slow down. It's why interval training consists of intermittent bouts of fast and slow running speeds.
Interval training: the key to running faster
This type of running allows you to run for a longer periods of time at a faster speed because these faster bouts are interspersed with recovery bouts. During the recovery period of the interval, the heart and lungs are still stimulated but they are re-supplying body with oxygen to help break down the lactic acid.
So, interval training is the keys to running faster. Running long distances alone does not develop the explosive energy systems or the neuromuscular coordination necessary to consistently improve your speed. Interval training helps to improve oxygen delivery to the muscles. The more oxygen which is delivered to your muscles the faster and further you will be able to run.
Interval running boosts metabolism levels
Many surveys done by physical fitness industry of interval training running routines have verified a correlation of efficacy at causing elevated metabolism rates, therefore- interval training is ideal for weight loss, it's been also verified at establishing cardio-vascular resistance and general well-being.
How many intervals you need to do?
Like with any kind of new training, if it is your first time, start slow and be cautious. Your 1st session should only consist of four 30-sec intervals with 30 seconds to 1 minute recovery jog in between.
If you are a more experienced runner, you can do longer intervals, the longest being 5 minutes is the general rule. When you do longer intervals, your recovery jog should be longer in between as well.
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