If you are like me, you hate running. Just the idea of starting a running program is met with thoughts of ankle tweaks, hamstring tightness, quad pulls, and sore feet. What’s worse is that you either have to fight through the misery or quit while you’re ahead. While you do eventually get used to running and the small tweaks eventually subside, there are always long-term issues that come up (shin splints, Plantar Fasciitis, etc.).
I had started running programs in the past and quit each time for many reasons, including injuries (and boredom mostly). After the last scope on my left knee, I decided to try running one last time. It lasted about five weeks and I was out with an ankle injury. Back to the elliptical machine, rowing machine, and stair stepper. I had conceded to the fact that running wasn’t for me.
Some good news…
As the fitness industry began to change and cardio became the not thing NOT to do, a new fitness paradigm took its place HIIT (High-Intensity-Interval Training). High-intensity interval training is a training protocol alternating short periods of intense or explosive anaerobic exercise with brief recovery periods until the point of exhaustion, which thereby relies on “the anaerobic energy releasing system almost maximally.”
Technically, running is a moderate-intensity continuous training (MICT) protocol, which incorporates lower intensity movements at a constant pace without interval breaks. In short, HIIT is high intensity over short, controlled intervals (controlled intervals is the key). Whereas MICT is moderate intensity over a longer period of time.
Why is HIIT Running Better Than Running?
If you look at the 8 most common injuries related to running, they are all related to putting strain on your body over continued periods of time. Of the top 8 injuries, Runner’s knee, Achilles tendonitis, IT band syndrome, Shin Splints, Plantar Fasciitis, Ankle Sprains can be directly attributed to time spent exercising. While hamstring injuries and stress fractures are more closely related to intensity.
My doctor put it quite simply. The longer you train, the more likely you are to break down your form due to any number of reasons (exhaustion, bad practice, laziness, etc.) which is the biggest contributor to the most common injuries. Said another way, if you train at a higher intensity in smaller controlled intervals, you are less likely to use bad form; therefore, the less likely to injure yourself.
My perspective…
I have experimented with several different HIIT Running combinations. Longer and shortly high-intensity intervals and longer and shorter low-intensity intervals. My favorite interval is a 30 second run at an 80-90% perceived level of effort followed by a walk for 120 seconds. This combination gets my heart rate up to my target threshold and allows me to fully recover. I never break form because I know that I only have to keep the perfect form for a short period of time.
I used to dread running, but now I can’t get enough! I actually look forward to getting outside and running.
It took me about three weeks of running and recovering for 48 hours to get to an interval that works best for me. At first, my high-intensity interval was too high and I wasn’t used to the impact. The initial assessment of my perceived level of exertion was way off! Then I swung the other way and my rest interval was too long. The bottom line is that you have to find the combination that works best for you and, in order to do so, you need to understand what perceived level of exertion really means.
My recommendations for beginning a HIIT Running program are:
- Make sure that you are healthy enough to begin a running program and be honest with yourself. If you start injured, you will make it worse.
- Understand your Perceived Level of Exertion BEFORE you commit to a schedule. Get on your best running shoes, warm-up, then see where your 80% level really is.
- Start slow. Everyone wants to go zero to hero, but if this is something you will be doing for a long time, it’s worth taking your time to get it right. If you haven’t run in a long time, start your high-intensity interval at 70% for 30 seconds.
- Plan it out. You only need 20-30 minutes to complete the schedule outlined below, so make some time during the day to run.
- Have fun with it. Use some music to motivate you, enjoy the outdoors while in your recovery (low-intensity) interval.
- Don’t forget to stretch.
I found that the following app works great for keeping pace and even integrating music into your workout.
Seconds for iOS Apple Products
HIIT Running Starter Schedule
- 5-minute warm-up with a walk or light jog or some jumping jacks.
- 5-8 HIIT Intervals: 30 seconds at 70% followed by 120 seconds recovery pace.
- 2-3 minutes to cool down.
- Rest lower half for 48 hours
That’s 28 minutes tops!
Once you get used to the program, you can increase the intensity to 80-90%. You can also modify the rest and intensity intervals as you get used to the program and are in better shape. It takes less than a minute to get started using the Seconds app listed above with also gives you the option to integrate music into your workout!
Conclusion
If you love going for long runs to clear your mind and beat the stress of the day, good for you! I’m still a bit envious, but I’ll get over it. If you want a great way to get your heart rate up, get a great workout on your lower half, and free great, I 100% recommend trying a HIIT Running Program.
To learn more about HIIT running benefits, please enjoy the following articles:
