Runners are as diversified in their philosophy about running as they are in the execution of the running itself. Many runners believe that hitting the pavement hard and fast is the only way to reap the utmost cardiovascular benefits. Some believe that deliberately paced running is the key, and still, others believe that a combination of the two styles, referred to as interval running, is the best way to gain overall health. Runners often fall into a rut by following the same route and keeping the same pace day after day. The benefits to the body from repeated exercise lessens over time as the body isn’t being challenged to perform better. Plateaus can indicate that you need to change it up a bit to enhance performance and see results. Whether the goal is weight loss, getting back into shape, or toning up to run a half or full marathon, stagnancy in routine is the enemy. Interval running will shake up your running routine and challenge you to up your game.
Interval running is defined as cycles of high-intensity running followed by a slow-down period (think relaxed jogging or walking pace). This allows the heart rate to slow before cycling back to high-intensity running. Introducing interval running into your workouts can result in increased performance for distance and speed as the sudden sprints require the body to provide immediate energy. Anaerobic exercise is a movement that solely utilizes energy stored within muscles. Runners rely on aerobic exercise which harnesses the oxygen breathed and combines it with stored fats, carbohydrates, and proteins to produce the steady supply of energy required to run. Anaerobic exercise kicks in when immediate energy demand is needed, as it is in interval running. The body quickly responds by unlocking stored energy. Over time, runners who engage in interval running reap the benefits of increased bone density, burning fat, weight loss, and building muscle as a result of harnessing stored energy.
What does interval running look like? As with all exercise routines, check with your doctor before starting interval running. The warmup period is as critical here as in all exercise periods. At Orthopedic Specialty the doctors and staff want you to be smart about changing your exercise regimen to avoid injury. Wearing the appropriate footwear and warming up before beginning exercise can go a long way towards escaping injury.
Warmups should be low exertion. Walk or jog for 5-10 minutes at a pace where you can easily converse – aerobic exercise.
Intervals for beginners should be medium to high exertion for 1 minute – which means that you can’t speak easily – anaerobic exercise, then slow to walk or jog for 2 minutes, returning to the pace where you can easily converse. Then ramp it back up to medium to high exertion for 1 minute. Repeat these intervals for a total of 5 sets. Then cool down which should be at a walk or jog pace for 5-7 minutes. As your tolerance to the intervals increases, you can up your game by changing the medium to high exertion times to 3 minutes and decreasing the low exertion time to 1 minute. Do this for 4 reps and move to cool down.
Orthopedic Specialty Institute wishes you well as you embark on your new venture into interval running. We are here for you should you need us to assist with the diagnosis and treatment of an accident or injury. Same-day appointments are now available by calling 954-866-9699.