Interval running

Running is an effective and popular physical activity that improves the efficiency of the body and helps to shed excess weight. Interval running is no different, although this type of training requires the runner to follow certain rules. What is interval running? What are the effects and contraindications?

How do you train, avoiding injury? Here are some tips!

Interval running involves changing the intensity of exercise and combining alternating slow jogging with a faster running pace in one training session. Thanks to correctly performed intervals, you stimulate your body and muscles to a variety of efforts, which translates, among other things, into better fat burning. Interval runs should be performed 2-3 times a week.

Interval running - a training plan

Interval running can be planned according to a simple scheme. One of the rules of intervals is that the exercise stage should be half the length of the recovery interval. So if we assume that a fast run lasts 30 seconds, then the slow jogging stage should last a minimum of one minute.

Remember also to distribute your strength evenly over the entire distance. If, after completing a fast run, you have to stop or lie down and are unable to continue your training, it means that the effort was too intense. The body's performance can be improved by special sports nutrition supplements, which increase energy levels and endurance after training and accelerate fat burning.

To better prepare your body for increased exertion, make sure you warm up thoroughly before each workout. Start with a few minutes of jogging.
Then, introduce more dynamic exercises, such as leg and arm exercises, twists, and fast running in place.
The actual workout starts with a jog and then speeds up with an exercise interval.
At the end of your workout, please note muscle stretching exercises to avoid painful cramps and improve blood circulation.

Contraindications to interval running

Interval running is an exercise workout that requires great fitness and endurance. You need to prepare properly for the workout, and increase the distance and pace gradually. Special care is recommended if you are overweight or have joint or heart problems. If you experience worrying symptoms such as shortness of breath, pain or weakness during or immediately after training, you should seek medical advice.