Interval training is always a serious load. To make it productive and effective, we have prepared a few recommendations for you.
- Warm up before interval training
Before training, you should warm up by jogging at an easy pace for 15-20 minutes and do some stretching. You can also perform a set of special running exercises to prepare your muscles for fast running.
You can prepare your body for interval training with the help of pre-training complexes.
- Tailor your workout to your lap length
If you do interval training in a stadium or arena, try to adapt it to the lap length. The standard length of the first track in such sports facilities is 200 or 400 meters. You will be more comfortable if the intervals are multiples of these values.
- Set up your workout on your sports gadget in advance
If your interval training takes place outside the stadium or if you’re doing timed intervals, you can create a workout in advance and upload it to your watch. Most sports watches have this feature. This will make it easier to track your intervals and help you monitor your pace and HR.
- The first intervals should not be too fast
The desire to push yourself, to run as hard as you can, can play tricks on you if you use this tactic from the start.
The goal of the first intervals is to warm up, get the blood flowing through your muscles, and feel the condition of your legs and your entire body. If you start smoothly, you will be in a relatively fresh state by the middle and end of the workout.
Interval training will be beneficial if all intervals are about the same or if the final intervals are slightly faster than the first. This will indicate that you have properly distributed your strength for the entire workout.
Therefore, choose a pace at which you can complete all intervals.
- If you feel unwell, stop training
It happens that for some reason the body is not ready to accept the proposed load. Stress, lack of sleep, working out on an empty stomach, malaise or feeling unwell can make you feel uncomfortable during your workout.
If at any point you realize that you feel dizzy, “your legs won’t run” and your workout is not enjoyable, the best solution is to stop it early.
It’s important to remember that interval training is intense work, so your body needs to be ready for the strain. Postpone this workout, go jogging or do a warm-up. And come back to intervals next time.
- Don’t do interval training more than twice a week
Before interval training, as well as after it, you should have a rest day or a light recovery run. The optimal number of intervals per week is 1-2 workouts.
On the days of the week it can be different combinations: Tuesday and Thursday, Wednesday and Saturday, etc. The main thing is to remember to rest.
Gaston Donnelly