How to Begin a 30-minute Interval Running Program
Do you want to challenge yourself to a manageable and effective running workout? Running, even at an easy pace, is an excellent way to get in shape and stay in shape. An interval program is great for beginners who want to run but don't know how to get started. It is also great for short-distance runners who are stuck in a rut and need something new to challenge them. Interval training begins with a low-intensity warm-up then alternates between high-intensity bursts and low-intensity recovery periods.
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Things You'll Need
- Well fitting running shoes and comfortable exercise clothes. Having a heart rate monitor is an excellent addition to any exercise program but it isn't required.
Instructions
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Begin by walking at a regular pace for 2 minutes.
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Increase your pace for 2 more minutes. This pace should cause your heart rate to increase slightly as well as your breathing rate.
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Increase your pace for 1 more minute and begin to mentally prepare for a 1 minute jog.
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Jog at a comfortable pace for 1 minute then slow down to a fast pace walk for 1 minute. Repeat this three times. At the end of the final recovery period, you should be finishing minute 11.
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As minute 12 begins, return to a comfortable jog for 1 minute, 30 seconds and recover for 1 minute. Repeat this one more time. At the end of this segment you should be finishing minute 16.
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As minute 16 begins, return to a comfortable jog for 2 minutes and recover for 2 minutes. Repeat this two more times and use the remaining 2 minutes for a cool down.
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Finish your interval workout with a light stretch of your calves, hamstrings, quadriceps, glutes and lower back.
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Tips & Warnings
As your endurance improves you can lengthen your interval periods or increase your distance.
Using a heart rate monitor is a great addition to your workouts. You can keep track of how high your heart rate gets and how quickly it lowers during the recovery periods of your workout. The faster your heart rate lowers, the more conditioned your heart is becoming.
Proper fitting shoes will make your workout more comfortable and effective thus decreasing the chances of creating muscular imbalances.
Do your homework on good running posture, keep your gaze at the horizon and breathe.
Consult your doctor or physician before beginning any exercise program.
References
- Photo Credit Jupiterimages/Photos.com/Getty Images
