Tuesday 15 December 2015

Run Sprint Intervals

It is always important to warm up properly before starting any exercise session.


Interval training is a method used by athletes to help them run faster and improve fitness. Interval methods differ from standard training because they include a "rest" period in between sprints; running is a good way to stay healthy, lose weight and experience a natural fitness buzz.


Benefits


Sprint interval training involves jogging for a period of time, followed by a sprinting burst. The procedure is then repeated throughout the training session. This method allows runners to develop neuromuscular coordination in order to improve speed. The running period stimulates the heart and lungs and increases the body's levels of lactic acid; the rest period (or jogging period) resupplies the body with oxygen and helps to break down the lactic acid. Continual use of this method helps athletes run longer distances.


Interval Distance


Prior to starting the session it is essential to establish what the distance of intervals should be. Distances vary depending on level of fitness and your own personal goals. Runners training for 5k races benefit from intervals of 400 to 800 meters. For full or half marathons, intervals of one to two miles work best. However this is only a rough guideline and it's important to set goals depending on your own personal level and keep the intervals achievable and realistic.


Interval Recovery Time


The purpose of the recovery period is to allow the heart rate to drop below 120 beats per minute; this then allows the runner to get his heart rate up again during the sprint period. During the recovery time most athletes prefer to jog, however a fast-paced walk achieves the same effect. Do not allow the recovery time to last longer than three minutes otherwise this defeats the purpose of the exercise.


Number of Repetitions


The faster you run the fewer the amount of repetitions needed; likewise, the shorter the race the shorter the intervals will be. Aim to increase the amount of repetitions by at least three each session.


Time Frame


In order to get fitness results, interval training should be gradual. As with all exercise, training should take place over several weeks or months. People looking for instant results should steer clear of interval training methods because exertion can lead to injury. Try to create goals to increase motivation and aim to run each interval under a set amount of time.

Tags: amount repetitions, heart rate, interval training, jogging period, lactic acid, rest period, training should