What is HIIT?
HIIT is an abbreviation for High-Intensity Interval Training, and as the name indicates, it is a type of exercise in which you do short, intense bursts of activity followed by brief rest periods.
CrossFit, spin classes, bodyweight exercises, and, of course, running are all examples of high-intensity interval training (HIIT).
When conducting a high-intensity interval training (HIIT) running program, you should be sprinting at 80 – 90 percent of your maximum effort during the hard intervals and then dialing it back to 30-40 percent of your maximum effort during the recovery intervals.
For a variety of reasons, high-intensity interval training (HIIT) is an excellent weapon to have in your running arsenal. It is beneficial to both your running performance and your general well-being.
Training sessions must be varied in order to keep the body interested. When the body is forced to adjust to varying degrees of movement and strength, it achieves a state of adaptability, which allows the process of gaining strength and endurance to go more quickly than before.
As you get more familiar with high-intensity interval training (HIIT), the amount of intense exertion increases while the recovery period decreases.
During that recuperation period, your body has the opportunity to relax and rebuild its strength, allowing it to begin again with full vitality.
If you only run at a constant speed, your body will never have a chance to recuperate, leading you to tire and slow down far more rapidly than if you run at a different pace.
What is HIIT running?
HIIT running is a form of high-intensity interval training that uses running as its primary form of exercise. HIIT workouts are designed to increase the body’s resting metabolic rate and burn more calories even after the workout is finished. HIIT workouts can be done in any location, but it is best to have a flat surface on which to run. They can be done outside, for example on a track or at a park, or indoors on a treadmill or elliptical machine. HIIT workouts are designed to be short, intense, and effective. They typically last anywhere from three to 15 minutes and consist of a warm-up period followed by repetitions of all-out sprints interspersed with periods of rest. The intensity is generally described as being at about 70% of maximal heart rate or more. This means that HIIT workouts can be truly difficult and intense but they are a great way to burn a lot of calories in minimal time.
What does HIIT training do?
- Efficiency in running has been increased.
Your oxygen consumption rate and the pace at which you run are related to each other.
Consider it to be the miles per gallon that your body produces when you are running.
Running for a lengthy period of time causes you to become quite dizzy. Do you want to go for a long run?
In order for your running economy to be equal to your running economy, you must finish the run with a bright red face and a chest about to explode.
The ability to run at a high speed for an extended amount of time while still feeling well is known as the running economy.
Having a good aerobic fitness program is very important for a healthy lifestyle.
- Aerobic fitness
Using a GPS watch that contains a heart-rate monitor is the most accurate approach to measure your heart rate; however, you may estimate it yourself as follows:
Apply pressure on your wrist with your fingers, covering the artery with them.
For 15 seconds, start a timer.
Count the number of beats in your heartbeat until the timer goes off and you have finished counting.
You may find out your heart rate per minute by multiplying this value by four.
Your desired heart rate should be between 50 and 85 percent of your maximum heart rate when you are exercising exercise. Cycling on level terrain or even a light jog is considered a moderate workout, and 50 percent of the benefits apply. Intensive interval training (HIIT) should result in significantly elevated heart rates, reaching as high as 85 percent at the most intense stages.
Runners who use heart rate monitors report that they are more accountable throughout their exercises. Your maximum training times may not be as severe as they should be if you are not achieving 85 percent (or close to it) of your maximum.
Runners who prefer to rely on their feelings rather than technical measurements are likely to find that the rate of perceived exertion (or RPE) is the most accurate metric available to them after they have mastered it.
A person may tell that they are doing something by the fact that they are out of breath and pushing themselves as hard as they can.
Tracking your exertion level can help you improve your performance with each workout you do. Even better, you will not have to worry about manually keeping track of your aerobic fitness. Heart rate monitoring is provided by the majority of fitness watches and even treadmills.
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5 High-Intensity Interval Training workouts for runners of various experience levels
- High-Intensity Interval Training (HIIT) Running Workout for Beginners
This session is ideal for those who are just starting to start in the sport or who are recuperating from an injury. If you are preparing for a 5K, this is an excellent cross-training session to help you achieve your goals faster and more efficiently.
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- Warm-up with a quick walk or some stretches before you start your workout.
- For 60 seconds, you should run or power walk.
- For 60 seconds, walk in a regular pattern.
- Repeat the process six more times.
- Allow yourself to cool down.
- Short Intervals
If you have been running for a while but want to take your training to the next level, the Short Interval is the exercise for you.
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- 5 minutes of jogging to warm up.
- 30 seconds of sprinting is required.
- Jog for 60 seconds at a moderate pace.
- Repeat the process six more times.
- 5 minutes of jogging will help you calm down.
Running Workout with High-Intensity Intervals (HIIT) Outside
- Sprinting Interval
Following a gradual transition into a successful high-intensity interval training program, it is time to crank up the intensity.
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- 5 minutes of jogging to warm up.
- 30 seconds of sprinting is required.
- For 45 seconds, walk
- Repeat this process eight times.
- Hill High-Intensity Interval Workout
Hills are not everyone’s favorite from the beginning, but the more you do them, the stronger you become.
Being able to watch oneself grow in strength is one of the most rewarding and pleasant experiences a person can have.
Additionally, strengthening your core and leg muscles can improve your overall cadence while running on a daily basis.
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- Find a hill
- 5 minutes of jogging.
- Sprint uphill for 20-40 seconds at a fast pace.
- Turn around and do a slow, gentle jog back to where you started.
- Repeat the process four times.
Workout for High-Intensity Interval Training and Running in the Outdoors
- High-Intensity Interval Training (HIIT) with Burpees
There is a reason why this one is ranked #5!
Burpees are difficult enough on their own, but when combined with running, the result is an extremely high and intense degree of workout.
If your exercise time is limited but you still want to feel the burn in your muscles, try this high-intensity interval training routine.
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- Run for 2 minutes at a brisk pace.
- Perform 5 sets of burpees.
- For 30 seconds, walk.
- Perform 5 sets of burpees.
- Take a one-minute break (walking or standing and breathing).
- Perform 5 sets of burpees.
- For 30 seconds, take a walk.
- 2 minutes of rapid running (but not nearly sprinting; 60-70 percent effort) is required.
- Run for 2 minutes at a brisk pace.
How to design your own high-intensity interval training running workout outside
Numerous people continue to enjoy running outside even when the winter cold sets in and the daylight hours become shorter each day. You do not have to stick to a pre-planned HIIT program to improve your speed and stamina.
However, if you adhere to a broad set of standards, you will almost certainly achieve greater success than if you simply go out and run or walk.
Before you go for a run, set a timer.
It does not matter how many minutes you set a timer for as long as you are pushing yourself through the tough intervals. Just make sure you follow through with it. Choose a time limit of 30 seconds, 40 seconds, or one minute, depending on your ability.
Your recuperation period should be shorter than your intensive period.
If you run for one minute, you need to allow for 40 seconds of recuperation time. As you gain strength, try to reduce the length of time you spend resting.
Make use of your environment
If you have hills nearby, make use of them during your HIIT running training in the outdoors.
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Mistakes to avoid when HIIT running
If you want to be certain that you will not get injured or that your progress will be slowed, avoid making these three frequent running blunders.
Mistake #1: Becoming overly intense too quickly
HIIT running may be compared to a wonderful first date in certain ways. You are inclined to repeat it again and over until you are sick of hearing about it.
So allow yourself (and your workout) some breathing room after your session. During your first sprinting session, do not attempt to run at level 10. Begin by jogging at a brisk pace. Increase the intensity of your workouts by one notch with each session.
By the third interval, you should be aiming for 80 – 90 percent of your maximal effort on the treadmill.
Mistake #2: Failure to apply proper form
Because of the intense nature of a HIIT running exercise, it is easy to get carried away with the intensity of the workout. However, like with any strength-building exercise, proper technique is critical to ensuring that you achieve the best possible results while avoiding injuries as much as possible.
Mistake #3: The runners do not get enough rest
If you commit to two high-intensity interval training sessions each week, avoid scheduling them back to back. Do one at the start of the week and another in the middle or towards the conclusion of the week.
Always be sure to space out your interval workouts to provide your body enough time to recuperate and gain muscle.
Running and jogging
Running and jogging have several health benefits.
Running or jogging on a regular basis has a number of health benefits. Running has the ability to:
Because it is a weight-bearing activity, it can assist in the development of strong bones. It can also aid to enhance cardiovascular fitness.
It is important to burn enough calories in order to maintain a healthy weight.
Choosing between running and jogging
The distinction between running and jogging lies in the intensity of the exercise performed. When compared to jogging, running is quicker, burns more calories, and demands greater exertion from the heart, lungs, and muscles. A higher degree of general fitness is required for running than for walking.
Running and jogging are both aerobic exercises that may be done outside. ‘Aerobic’ is short for ‘with oxygen,’ and the word ‘aerobic exercise’ refers to any physical activity that generates energy by mixing oxygen with either blood glucose or body fat.
Setting running and jogging goals might help you achieve your objectives.
Consider your goals for running or jogging and how you want to attain them. Among the issues to think about are the following:
When it comes to being healthy, if you are a novice, you should start with brisk walking and work your way up to jogging and then running. This should take a few months to complete.
Fitness in general – combine your running with other types of exercise (such as swimming or team sports) to improve your total fitness level.
Increase the number of fresh fruits and vegetables, lean meats, wholegrain cereals, and low-fat dairy items in your diet to help you lose weight more quickly. Reduce your intake of dietary fats, takeout meals, soft drinks, and sugary beverages.
Running with a friend or joining a local running club might be a great way to get some exercise.
Competition – running groups may organize competitions for their members. The majority of clubs provide sessions for all levels of runners, from beginners to advanced. Fun runs and marathons are great opportunities to test your running abilities against others. People of all ages and abilities are welcome to participate in many community-based running events. Join an orienteering group in your area to combine your love of running with the challenge of navigating across different landscapes.
Running and jogging for beginners
Here are some general pointers for first-timers:
- Before beginning a running program, consult with your doctor to ensure that you are healthy. This is especially crucial if you are over the age of 40, are overweight, have a chronic condition, or have not exercised in a long time, among other things.
- Before engaging in physical activity, pre-exercise screening is performed to identify individuals who have medical problems that may put them at greater risk of developing a health problem while participating in physical activity. A filter or “safety net” can be used to determine whether or not the potential benefits of exercise exceed the hazards for a particular individual. Print out a copy of the pre-exercise screening tool and review it with your doctor or a fitness expert before getting started.
- Begin by taking a quick stroll. Each session should last no more than 30 minutes. Allow for a minimum of six weeks of a gradual progression to regular running. Attempt to increase the amount of time you spend jogging each session, and alternate between walking and jogging.
- Before you go out, make sure you warm-up and stretch completely before you start.
- When you get back, perform some easy exercises to help your body cool down.
- Make sure you drink enough fluids and bring a water bottle along with you on your run to stay hydrated. Drink lots of water before, during, and after any physical exercise to keep your body hydrated.
- Overtraining, which can lead to injury, should be avoided by taking at least two complete rest days each week. Swimming or other low-impact sports, such as walking, should be considered at least once a week.
- Make a plan for your journey. In order to limit the danger of damage, flat, grassy places should be preferred over hard or loose (such as sandy) surfaces wherever feasible.
- Avoid running in close proximity to busy roadways. Having a pre-existing illness such as asthma, for example, makes this all the more critical. Exhaust fumes from automobiles can raise your chances of developing a variety of cardiovascular and respiratory symptoms or diseases.
- Reduce your exposure to air pollution from motor vehicles by avoiding driving during ‘peak hour’ hours. Try to arrange your runs for either the early morning or late at night if at all feasible.
- Dress in loose-fitting cotton garments. Make sure to dress your upper body in layers of garments so that you may remove them as needed.
- Apply sunscreen with SPF 50+ protection to any exposed skin regions.
- Purchase a pair of shoes that are suited for the occasion.
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