Have you been trying to lose weight or improve your running performance? The HIIT running workout might be all you need. Now confused on where to start from or what interval running plan to follow? Relax; this article will take you through the importance of HIIT running workouts and the HIIT running plan you can follow for both indoor and outdoor running activities.
Medical Disclaimer: Before starting any high-intensity exercise program, consult with a healthcare provider, especially if you have any pre-existing health conditions or concerns about your fitness level.
What Is Interval Running?
Interval running, also known as interval training is the running strategy that alternates short periods of high-intensity bursts with equal or longer less intense recovery periods. For instance, alternating periods of intense 2 minutes run with 2 to 3 minutes of walking or easy jogging to catch your breath. The recovery is to ensure that you start the next interval strong and complete the whole exercise fatigued but not completely exhausted.
HIIT: What Does It Mean?
High-Intensity Interval Training (HIIT) also known as Sprint Interval Training (SIT) or High-Intensity Intermittent Exercise (HIIE) is a cardiovascular exercise technique that alternates short periods of high-intensity bursts with less intense recovery periods. This interval running concept is simple: just push yourself as hard as you possibly can and then back off to recover. And then repeat until you are too exhausted to continue.
Why Choose HIIT Running?
HIIT strategy can be highly effective for anyone looking to improve their running performances, lose weight or stay physically fit. They are known for their efficiency in burning a large number of calories within a short period.
Research suggests that HIIT running may be more time-efficient than Low-Intensity Steady State (LISS) running. Studies indicate that interval training can provide significant benefits in shorter durations compared to traditional steady-state cardio.
The shorter intervals of the HIIT made it a better workout option for busy schedules.
Benefits of HIIT Running
- Time Efficiency: Effective workouts in 15-20 minutes
- Calorie Burn: High caloric expenditure during and after exercise
- Performance Improvement: Enhanced speed and endurance
- Convenience: No equipment required for basic routines
- Metabolic Benefits: Improved cardiovascular fitness and metabolic rate
Are you an experienced runner? The HIIT running workout will help you condition your muscles in different ways. Or a beginner? HIIT workout can improve your speed and accustom you to the level of effort you need to put in to start running for a longer period of time.
HIIT Running Workout Guidelines
HIIT running workout can be carried out both indoor on a treadmill or stationary bike and outdoor on the trail. The hill work is one of the best HIIT workouts you can do. However, the HIIT workout has some guidelines that must be followed for safety and effectiveness. These guidelines are:
Safety and Effectiveness Guidelines
- Warm up properly before you start
- Evaluate your current fitness level and set reasonable training goals within your capacity
- Begin slowly (for instance, 1 minutes walk and 1 minutes run)
- Maintain a constant but challenging speed throughout the interval
- Gradually increase the number of repetitions as you proceed
- During the rest interval, bring your heart rate down to something between 100-110 bpm
- To improve, increase the duration or the intensity, but not both at the same time
- If any changes must be made, it should be a gradual process
- The training should be completed within 12 – 20 minutes without the inclusion of the time spent on warming up and cooling down
Important: Before you embark on an HIIT running workout or any other physical activity, it is advisable for you to see and discuss with your doctor first. Then you’ll need to fashion your HIIT running plan according to your fitness level. Be free to experiment! You also need to understand the ratings of perceived exertion (PRE), your Target Heart Rate (THR) or probably employ the heart rate calculator for convenience.
Sample HIIT Running Plan
The HIIT running plan below shows an example:
| Minutes | RPE | Intensity | THR | Action |
|---|---|---|---|---|
| 0 – 5 | Level 4 | Low | – | Warm-up |
| 5:00 – 5:30 | Level 9 | High | 75% | Speed interval |
| 5:30 – 6:00 | Level 5 | Low | 50% | Recover |
| 6:00 – 6:45 | Level 9 | High | 75% | Speed interval |
| 6:45 – 7:15 | Level 5 | Low | 50% | Recover |
| 7:15 – 8:15 | Level 9 | High | 75% | Speed interval |
| 8:15 – 8:45 | Level 5 | Low | 50% | Recover |
| 8:45 – 10:15 | Level 9 | High | 75% | Speed interval |
| 10:15 – 10:45 | Level 5 | Low | 50% | Recover |
| 10:45 – 11:45 | Level 9 | High | 75% | Speed interval |
| 11:45 – 12:15 | Level 5 | Low | 50% | Recover |
| 12:15 – 13:15 | Level 9 | High | 75% | Speed interval |
| 13:15 – 13:45 | Level 5 | Low | 50% | Recover |
| 13:45 – 14:45 | Level 9 | High | 75% | Speed interval |
| 14:45 – 15:15 | Level 5 | Low | 50% | Recover |
| 15:15 – 17:00 | Level 9 | High | 75% | Speed interval |
| 17:00 – 20:00 | Level 4 | Low | – | Recover & cool down |
Indoor HIIT Treadmill Workout
For indoor interval running, this basic HIIT Treadmill workout will help get you started:
Basic Treadmill HIIT Protocol
- Warm-up: Begin with a brisk walk and work your way up to a light jog for about 10 minutes
- High Intensity: Run at a speed of 10 mph for 30 seconds to 1 minute
- Recovery: Walk at 3.5-4 mph pace for 2 minutes
- Repeat: Perform this exercise 7 more times (making eight cycles total)
- Progression: If the work interval is not challenging enough, add a slight incline to your treadmill
- Cool-down: Perform a cool-down walk for 5 minutes before stretching and drinking plenty of water
Outdoor HIIT Running Variations
Do not do the same intervals all the time; you need to be creative enough to mix long and short intervals to get the best fitness result. If you are running outside, you can hit the hills, run as fast as you can up the hill and take double that time to walk down.
Important Safety Note
Running very fast does increase the risk of injury; you, therefore, have to be strong enough and have a good base of both speedwork and mileage to do this training safely. Proper running shoes with adequate support and cushioning are essential for high-intensity training to reduce injury risk.
Conclusion
If you have been trying to address stubborn body fat or you are new runner trying to improve mileage and running efficiency, HIIT running may be beneficial for you. It is a proven form of interval running that may support performance improvement and caloric expenditure. Always remember to start gradually and listen to your body – with HIIT running, consistency and proper progression are key to seeing results while staying injury-free.