Another plus — it does not require special equipment and thanks to the change of pace will not seem monotonous (sometimes it really matters!).
So, I offer you several options for interval running training for beginners and those who already have a short experience.
— warming up for 4 minutes;
— 2 minutes — walk;
— 2 minutes — jogging;
— 1 minute — running
(repeat 3 times)
— 5 minutes to cool down and stretch.
— 5 minutes — warming up;
— 30 seconds — walk;
— 1 minute — sprint;
— 1 minute — fast running on a treadmill with a slight slope;
(repeat 6 times)
— 5 minutes for cooling and stretching.
— 5 minutes — warming up;
— 1 minute — sprint, 1 minute — light running;
— 2 minutes — sprint, 1 minute — light running;
— 3 minutes — sprint, 1 minute — light running;
— 2 minutes — sprint, 1 minute — light running;
— 1 minute — sprint;
— 5 minutes — cooling and stretching.
Running shoes. Most running shoes are designed for 500 miles (about 800 km) «run » before the sole begins to collapse. Therefore, if you are actively running, it is recommended to change your sneakers once every 6 months to avoid injury.
Choosing the correct step length. In order to run effectively and at the same time avoid injury, you need to choose your stride length. How to do it? When you run, your feet should touch the ground directly under your body. If your body tries to jump all the time, it means that you need to increase the step a little.
Increasing the load.The load should be increased gradually. Increase the speed, resistance, or duration of your workout once a week by 10%. In order to move on, you need to break out of your comfort zone.
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