At different speeds: what interval running is and how it helps you lose weight

At different speeds: what interval running is and how it helps you lose weight

The workout burns twice as many calories.

For many people, morning jogging has become part of the obligatory routine. Some prefer to run in the evenings in the parks, and someone else prefers treadmills under a favorite TV series. Whatever the case, sometimes you want to diversify the training process. If you have long wanted to try interval running, but did not know what it is, it’s time to decide. Pavel Kondrashev, coach of the Running Community, tells us about the peculiarities of this type of running.

How does interval running differ from regular running?

Interval running involves alternating fast and slow running or pacing to restore your heart rate. For example, 400 meters to run fast, and the next 400 meters – jog or switch to a fast step. Normal running – smooth and measured, without any acceleration, at the same set pace.

Three types of interval running can be distinguished.

Interval sprint. This is short-distance running with alternation of the fastest possible pace with jogging. It allows you to develop speed endurance.

Repetitive running. Running a key section at maximum speed, then resting to restore heart rate. After – repeat the segment. There should be several of them during training. This type of running allows you to maximize oxygen consumption.

Tempo running. This is running with running training segments with an increase in speed at each subsequent one. It is especially effective for weight loss.

How is interval running useful?

Due to its specificity, interval running helps to achieve maximum results in a short period of time. By performing such training, you can increase muscular endurance, strengthen the cardiovascular system, and burn fat tissue. Due to the constant change of pace, the body begins to spend more energy than necessary. As a result, twice as many calories are burned. In addition, interval running is a good way to diversify your workout and challenge yourself.

Basically any kind of running can be used as a weight loss method. However, interval running is one of the most effective and popular. It allows you to start the fat-burning process in the shortest possible time, and the effect after training will last for 24 hours.

Interval running puts a heavy load on the cardiovascular system. This means that it requires mandatory preparation. It is necessary to build up a certain base, strengthen muscles and ligaments. Therefore, if you are a beginner, I recommend that you first practice normal running at a low heart rate and then switch to interval running.