Understand the importance of interval training

April 12, 2011

The Bellin Run offers a number of options for varying your training routine, including freebies like the Run a Better Bellin class and other supplemental programs at Bellin Health Fitness & Athletic Performance.

While running specialists like Bellin’s Nate Vandervest strongly encourage Bellin Run participants to take advantage of these free training opportunities, they understand that some runners need even more variety to keep their training runs and walks interesting.

One way to do that is to include interval training into your routine.

“Intervals are intense workouts,” Vandervest said. “They’re 3-5 minutes of high activity (running or fast walking) followed by a recovery time. The recovery time is an easy, light-paced jog or complete rest immediately followed by another intense burst of activity. This type of training helps to boost your aerobic system, which in turn, makes your body more efficient.”

Intervals

•    Intervals will be done at 98 percent to 100 percent of max heart rate with duration between 3-5 minutes and about equal rest to follow
•    The goal of intervals is to tax the aerobic system which will in turn raise your VO2 max (the maximum capacity of your body’s ability to transport and use oxygen)
•    By raising your VO2 max you will increase your running capacity, making it easier for you to go longer and faster
•    Remember that you only need to do enough work to elicit a positive response to the stress you have put on your body. Doing more will not make you any better and often times leads to burnout and injuries.