High-Intensity Interval Training Boosts Running Performance: Study
As runners, we’re always on the lookout for ways to improve our performance and take our running to the next level. Recently, a study published in the British Journal of Sports Medicine shed new light on the effectiveness of high-intensity interval training (HIIT) for runners. The study found that structuring HIIT differently can have a significant impact on running outcomes, and the results may surprise you.
For the study, researchers at the University of East London recruited 12 experienced male runners and assigned them to two different HIIT groups. The first group participated in lab-based HIIT, which involved running at high intensity on a treadmill for short bursts, followed by active recoveries. The second group, on the other hand, completed race-pace intervals, which involved running at their own pace during the intervals, with minimal recovery time.
The results were striking. While both groups showed significant improvements in their overall fitness, the group that completed race-pace intervals saw bigger gains. In fact, the race-pace interval group improved their running economy (the amount of energy required to run at a given pace) by 11.4% compared to just 4.5% for the lab-based HIIT group.
So, what does this mean for runners? In short, it suggests that simple, real-world HIIT may work just as well as lab-based HIIT without the need for expensive equipment or specialized training facilities. And let’s be real – who doesn’t love the idea of being able to improve their running performance without having to spend hours in a lab?
But why did the race-pace interval group see such significant gains? According to the study’s lead author, Dr. Liam West, it’s because this type of training is more specific to real-world running conditions. “While lab-based HIIT can be effective, it often involves intense efforts that are not representative of real-life running,” Dr. West explained. “By training at race pace, runners are able to simulate the demands of competition and improve their performance more effectively.”
So, how can you incorporate race-pace intervals into your training? Here are a few tips to get you started:
- Identify your race pace: Start by identifying your current 5K or 10K pace. This will be the pace at which you’ll run during your intervals.
- Choose the right distance: For race-pace intervals, choose a distance that’s challenging but manageable. A good starting point is 400-800 meters.
- Warm up and cool down: Make sure to warm up with a 10-15 minute easy run before starting your intervals, and cool down with a similar period of easy running afterwards.
- Incorporate intervals: Run at your race pace for the designated distance, then recover at a slow jog or walk for 200-400 meters. Repeat for 20-30 minutes.
- Gradually increase intensity: As you get more comfortable with race-pace intervals, try to gradually increase the intensity by running harder or shorter distances.
In addition to its benefits for running performance, HIIT has been shown to have a range of other benefits, including improved cardiovascular health, increased muscle strength and endurance, and enhanced metabolic function.
So, if you’re looking to take your running to the next level, consider giving race-pace intervals a try. With its simplicity, effectiveness, and range of benefits, HIIT is an exercise protocol that’s hard to beat.
Source: https://thepfc.club/blogs/news/improve-your-running-with-the-right-kind-of-hiit
