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No Equipment Necessary

High-Intensity Interval Training no equipment necessaryOne of the best perks about High-Intensity Interval Training is probably the fact that willpower is the only thing you need to do it. There is no need to buy any equipment, no lengthy research, and doesn’t consume more time out of your day. All you have to do is simply keep it up and continue to gradually raise your intensity as the days go on.

Improves Speed

High-Intensity Interval Training improves speedAfter a few weeks of High-Intensity Interval Training, you may be surprised by how much your overall speed has increased, even at your “normal” pace. Over time, what used to be your normal pace is replaced with some of the momentum you had while running at a higher intensity.

Great for the Metabolism

High-Intensity Interval Training is great for metabolismHigh-Intensity Interval Training gives your metabolism the boost it needs in order to effectively burn calories, which is what you need if you are trying to shed a few pounds.

The Perfect Cardio

High-Intensity Interval Training is the perfect cardioFor a lot of runners, getting to that point where you are out of breath and your heart is beating fast is not such an easy task. Many are not capable of pushing themselves to this point, and therefore never reap the benefits of a good cardio workout.

7 Benefits of High-Intensity Interval Running

Benefits of High-Intensity Interval Training for runnersThese days, every runner seems to be talking about High-Intensity Interval Training (HIIT), and the reason why is important. HIIT may be just what you’re looking for to increase the effectiveness of your runs and other exercises. What makes High-Intensity Interval Training so special? The benefits seem to keep piling up, but first, let’s talk a little about what HIIT really is.

It refers to any exercise that includes working out at a normal pace and intensity, then moving on to exercise with a high level of intensity, and finishes by returning back to your normal intensity. For runners, this can mean 5-10 minutes of running at normal speed, 5-10 minutes of running with increased speed, and then 5-10 minute at your normal pace. The amount of time spent on HIIT is up to you, so these numbers are definitely not set in stone (especially if you’re just starting HIIT). The number of days per week you choose to perform High-Intensity Interval Training is also based upon your capabilities and limitations, not to mention how much time you have for exercise. High-Intensity Interval Training may not be for everyone, especially those who are more susceptible to injury or those who have a history of heart conditions. It is important to speak with a professional beforehand if you aren’t sure if HIIT is right for you. With that being said, let’s now take a look at some of the perks runners are receiving from High-Intensity Interval Training.

 

How to Prepare Before the Long Run

running-long-distancesIf this is one of your first attempts at a longer run, you are going to need to prepare your body in advance. You’ve probably already started this by running a few shorter runs, but your food and liquid intake will play a major part as well. You need to maintain proper hydration; staying fully hydrated for a couple of days before a longer run is optimal.

Try Energy Boosters

energy-boosts-for-runningWhen you are running, your body requires 2 major sources of fuel for the muscles, fats, and carbohydrates. Fats are a regular fuel resource, as it is broken down into energy. However, this process takes time and is usually ineffective when running at higher speeds. That’s where carbohydrates come in. They are your primary source of energy during longer, more intense runs.

Keep a Comfortable Pace

long-runsIf this is just one of your first attempts at a longer run, time shouldn’t be a major concern. That’s why it’s important to pace yourself throughout the run. You’ll have plenty of chances to improve your time once you have prepared your body to run your longer route. Keeping a steady pace will keep you from getting burned out near the end of your route.

Anaerobic Stretching

anaerobic stretchingAnaerobic stretching is different than your everyday warm-up stretches; they differ in intensity and duration. Stretching out key muscles such as calves, thighs, and hamstrings is important, and anaerobic stretching does this and prepares your muscles in an active way. Knee-to-chest lifts, high jumps, and light jogging or running in place are all forms of anaerobic stretching.

Break Your Run Down

tips-for-long-runsBefore you attempt your long run, you may feel overwhelmed by the distance, or have concerns about finishing. That’s normal and should be expected. One trick is to break down the long run into segments. For instance, if you normally run around 5 miles, and this time, you are attempting to run 10 miles, break your run into two 5 mile runs, or so on.

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