Running: Short Intervals to Improve Your Fitness | How to Do It?

 Running: Short Intervals to Improve Your Fitness | How to Do It?

Short intervals are one of the most powerful training tools for those looking to improve their physical condition, speed, and endurance in running. It doesn’t matter if you are an experienced athlete or a beginner; integrating this type of training into your running routine can lead to significant improvements. In this article, we will delve into what short intervals are, the benefits they offer, and how to structure a training program to optimize results.

What Are Short Intervals?

Short intervals are a type of interval training that involves alternating between phases of intense running over short distances and periods of active or passive recovery. The main goal is to stimulate the body to improve its ability to run at high speeds over short distances, repeating the process several times while incorporating recovery to avoid excessive fatigue.

Typical Example of a Short Interval:

• Distance: 200 to 400 meters.
• Intensity: About 90-100% of your maximum speed.
• Recovery: Walking or light jogging for 1-2 minutes between repetitions.

Short intervals stimulate the body differently than traditional endurance running, focusing on specific components of fitness such as speed, power, and anaerobic capacity.

Benefits of Short Intervals

Incorporating short intervals into your running training plan offers numerous advantages:

1. Increased Speed

Short intervals force you to run at a higher speed than usual. Over time, your body will adapt to this intensity and will be able to maintain faster paces even during longer runs. This is especially useful if you want to improve your times in distances like 5K or 10K.

2. Improved Cardiovascular Capacity

Alternating between phases of intense effort and active recovery enhances the efficiency of the cardiovascular system. The heart becomes more efficient at pumping blood, improving circulation and the body’s ability to transport oxygen to the muscles.

3. Increased Muscular Endurance

Although short intervals focus on speed, they are excellent for developing muscular endurance. By repeatedly running at high paces, your muscles learn to resist fatigue better and become stronger.

4. Oxygen Utilization Efficiency (VO2 Max)

Short intervals stimulate the body to improve its ability to utilize oxygen during intense efforts. This results in an increase in VO2 Max, which is the maximum amount of oxygen the body can utilize during intense physical activity, one of the primary indicators of aerobic performance.

5. Variety and Motivation

Intervals break the monotony of long, steady runs. Because they consist of short bursts of intense effort, they are mentally stimulating and help keep motivation high during training.

How to Perform Short Intervals: A Practical Guide

If you want to start adding short intervals to your training program, it's important to do so gradually and with a clear structure. Here’s a step-by-step guide to effectively incorporate them.

1. Warm-Up

Before starting any short interval workout, it’s crucial to perform a proper warm-up. A comprehensive warm-up prepares the muscles and joints for intense effort and reduces the risk of injury.

• Duration: 10-15 minutes.
• Activities: Light jogging, dynamic stretching, and some agility exercises like high knees or light jumps.

2. Choose the Distance of the Intervals

The distance of the intervals depends on your fitness level and training goals. The most common distances for short intervals are:

• 200 meters: Ideal for improving pure speed.
• 300-400 meters: Perfect for a mix of speed and endurance.

If you are a beginner, you can start with intervals of 100-200 meters and gradually increase the distance.

3. Set the Number of Repetitions

The number of repetitions depends on the intensity of your run and your training level. A good starting point might be:

• Beginners: 4-6 repetitions.
• Intermediate: 6-8 repetitions.
• Advanced: 8-12 repetitions.

The goal is to complete the number of repetitions without physically breaking down while maintaining good running technique.

4. Recovery Between Repetitions

The recovery between repetitions is crucial to handle the next effort. Recovery can vary from 1 to 2 minutes, depending on the intensity of the interval and your fitness level. During recovery, you can walk or jog slowly to keep the circulation active.

5. Executing the Intervals

During the intense running phase, you need to maintain a high speed, ideally close to your maximum effort. Running technique is fundamental: keep an upright posture, look ahead, and try not to tense your shoulders and arms too much. Remember that speed should not compromise movement quality.

6. Cool Down

At the end of the session, it’s important to include a cool down to help the body recover from intense effort. A light jog of 10-15 minutes followed by static stretching will help prevent post-workout muscle soreness and relax the cardiovascular system.

Example Training Program with Short Intervals

Here’s an example of a weekly program that integrates short intervals into a running training routine. This program is suitable for intermediate runners looking to improve speed and overall fitness.

Monday:

• Light endurance run (40-50 minutes at a steady pace).

Tuesday:

• Strength training (squats, lunges, planks) and core training.

Wednesday:

• Short interval workout:
  • Warm-up: 10 minutes of light jogging + dynamic stretching.
  • Intervals: 8x200 meters at 90% of maximum speed.
  • Recovery: 1 minute of walking or slow jogging between each repetition.
  • Cool down: 10 minutes of light jogging + stretching.

Thursday:

• Easy run or cross-training (swimming, cycling, yoga).

Friday:

• Short intervals:
  • Warm-up: 10 minutes of light jogging.
  • Intervals: 6x400 meters at 90% of maximum speed.
  • Recovery: 2 minutes of walking between each repetition.
  • Cool down: 10 minutes of light jogging + stretching.

Saturday:

• Rest or light activity (walking, deep stretching).

Sunday:

• Long, slow run (60-90 minutes) at a moderate pace to work on endurance.

Useful Tips for Short Intervals

• Progressivity: Don’t try to do too much at once. Gradually increase the number of repetitions and intensity to avoid injuries.
• Technique: Movement quality is crucial. Focus on maintaining a clean running technique even during the most intense intervals.
• Recovery: Rest is an essential part of training. Make sure to recover adequately between interval sessions.
• Variety: To avoid overtraining and keep workouts interesting, vary the distance and number of repetitions throughout the weeks.

Short intervals are a powerful workout for improving speed, endurance, and cardiovascular capacity. Although they may seem intense, with a gradual and structured approach, anyone can integrate them into their training plan. Remember to listen to your body and progress wisely to maximize the benefits.