HIIT Running Workout: Types, Advantages And Mistakes

One of the most effective ways to lose fat is to do high-intensity interval training, also known as HIIT. HIIT workouts are fast-paced and active, meaning that they enhance your cardiovascular system and boost metabolism for a longer period after you finish your Workout. Who has no idea how to get started with a HIIT routine?

This article will give you a few variations so that you can create a workout routine that best suits your needs.

HIIT Running

4 Types Of HIIT Running Workout

For beginners, the long interval workout is perfect since it introduces intervals from sprinting to jogging for those who don’t know how their bodies will react when faced with this type of exercise. This Workout also helps you get used to the length and pace of each interval so that your body can get used to high-intensity exercise.

You should start with a simple interval routine so that you would not shy away from HIIT and be able to fully enjoy its benefits.

Short interval Workout

Short interval Workout

Interval type: Sprinting – Jogging – Sprints – Jogging. This is probably the Workout that is most suitable for beginners as it requires only minimal running experience. If you’re not an avid runner, make sure that you wear clothes which you do not mind getting dirty. This Workout might also be suitable for those who want to go outdoors but need more time to prepare themselves for HIIT workouts.

Interval length: 30-45 seconds per interval

Sprint duration: 0-15 seconds per sprint. Make sure that your legs are at full speed when going into each sprint. If you don’t have a stopwatch, use a rule of thumb. If your heart rate is over 180 beats per minute, run at a sprinting pace for 5 steps and if it’s less than 180, go jogging at a jogging pace for 5 steps. You can use the same strategy as with the long interval workout to determine how fast each interval should be done.

Jogging duration: 45-60 seconds per interval.

HIIT Running Workout – 2 minutes warmup jog to get your heart rate up. Sprint for 1 minute. Jog for 3 minutes. Sprint for 1 minute. Repeat the sequence 3 times with a 2-minute cooldown jog in between each interval, plus a cool-down jog after each 4 workout intervals.

Long Interval Workout

Long Interval Workout

Interval type: Long intervals – Jogging – Sprints – Jogging – Sprints – Jogging – Long intervals. At least 2 months of running experience is highly recommended as well as a pair of running shoes which you do not mind getting dirty. It is also advised to wear comfortable clothing such as shorts and a t-shirt. This Workout is great for runners who prefer to exercise outdoors due to its nature of being an outdoor workout.

Interval length: 30-45 seconds per interval

Sprint duration: 0-15 seconds per sprint. Make sure that your legs are at full speed when going into each sprint. If you don’t have a stopwatch, use a rule of thumb. If your heart rate is over 180 beats per minute, run at a sprinting pace for 5 steps and if it’s less than 180, go jogging at a jogging pace for 5 steps. A few attempts are required to get used to this, but it will become easier with time.

Jogging duration: 45-60 seconds per interval.

Ideally, you should complete 10 sprints and 10 jogging intervals in this Workout.

Jog for 2 minutes to warm up your muscles. Make sure that the warmup jogs are at a pace that is slower than your usual running speed. You may want to alternate between 5-second sprints and jogging for the first set of jogging intervals. This way, you will get used to running at high intensity while also getting used to long intervals.

Sprinting Interval Workout

Sprinting Interval Workout

Interval type: Sprinting – Jogging – Sprints – Jogging – Sprints. At least three months of running experience is required as well as a pair of good running shoes which you do not mind getting dirty.

Interval length: 30-45 seconds per interval.

Sprint duration: 0-15 seconds per sprint. You may want to make a 5 second or 10-second sprint on the first interval, which you complete. So, this Workout is definitely not for beginners as it requires a lot of running experience and a pair of running shoes with a good response to the pounding.

Make sure that your legs are at full speed when going into each sprint so that they would react properly post the Workout. The sprints should be made as fast as possible so that your legs would react to the high-intensity exercise. Wear shorts and a t-shirt for this Workout as the clothes will not get dirty post the Workout.

Your first set should include at least ten intervals with a cooldown period after each set. This is a great alternative workout for those who want to go outdoors but need a little more time to prepare their bodies for HIIT workouts.

Jog – 2 minutes – Jog – 2 minutes – Jog – Jog – 2 minutes cool down period after each set.

Cooldown – 5 minutes

HIIT Interval Workout

HIIT Interval Workout

Interval type: Jogging – Sprints – Sprints – Jogging – Sprints – Hill sprints. If you’re not an avid runner, this Workout is not advisable since it requires sprinting experience. This is more of a do-at-your-own-risk workout than the ones listed above. If you still want to try this out, make sure that you have at least three months of running experience and that you’ve gone through all the other workouts so that your body is ready for HIIT training.

Interval length: 30-45 seconds per interval

Sprint duration: 0-15 seconds per sprint. Make sure that your legs are at full speed when going into each sprint. If you don’t have a stopwatch, use a rule of thumb. If your heart rate is over 180 beats per minute, run at a sprinting pace for 5 steps and if it’s less than 180, go jogging at a jogging pace for 5 steps.

A few attempts are required to get used to this, but it will become easier with time. You can use the same strategy as with the long interval workout to determine how fast each interval should be done.

Jogging duration: 45-60 seconds per interval.

Ideally, you should complete 10 sprints and 10 jogging intervals in this Workout. Your hill sprints will be made on the same hill each time so that your body would get used to the slope and become well adapted to it post the Workout.

This way, you will be able to increase the intensity of your run every now and then as you’re already used to running on hilly terrain. Who do not have access to hilly terrain, feel free to improvise by using stairs or amplifying your treadmill’s incline level.

HIIT Run On The Treadmill

Running on the treadmill

1. Warm Up for 10 Minutes

You want to make sure that your muscles are warm before you start sprinting, so you want to spend the first 10 minutes of your Workout warming up slowly with an easy jog. Make sure that you don’t start sprinting until your heart rate has reached about 120 beats per minute (bpm). As you get more comfortable with HIIT workouts, you will be able to start sprinting before your heart rate is this high while still staying safe.

2. Jog or Walk for 90 Seconds

Slow down your pace so that your heart rate will drop to 100 bpm and stay at this level for 90 seconds. Walk or jog very slowly during this period and concentrate on making sure that you don’t stop. If you feel yourself slowing down, push yourself harder until you are able to reach the desired level. Once the time is up, try to increase your speed to an easy jog or walk for another 90 seconds at a slightly higher level of intensity than was used during the previous period.

3. Sprint for 90 Seconds

This part of your Workout will be one of the most important parts because it will determine how fast you can run. Sprint as fast as you possibly can for 90 seconds. Your sprint should be able to last the majority of the time used for this period and not end during this time.

Sprinting to end your Workout isn’t necessary, but if that is what you choose to do, then it should only last about 20 seconds. If you plan on doing this type of workout regularly, then it is probably best to sprint faster than normal for this period so that your heart rate stays higher longer. During this sprint, you should be able to reach about 95 percent of your maximum heart rate, which is when it really counts.

4. Walk or Jog for 90 Seconds

After the sprinting period has ended, slow down for another 90 seconds at about 80 percent of your maximum heart rate. This will help your heart to recover from the high-intensity effort that it just went through and will also help you to get used to a lower level of intensity.

During this time, you want to concentrate on making sure that you don’t stop moving for at least 90 seconds. If your legs start to feel like they are getting tired, just concentrate on taking shorter strides. Don’t let your legs give out, and don’t slow down.

5. Repeat This Cycle 5–8 Times

Most HIIT workouts last for about 10 minutes, so you will want to perform this cycle at least three times to get the full effect of the Workout. The more times that you repeat the cycle, the more fit you will get. Try to push yourself during each sprint period by increasing speed while keeping your heart rate high enough during each period in order to get the most out of the Workout.

What Is HIIT?

HIIT meaning

HIIT is an abbreviation for high-intensity interval training. It’s a type of Workout in which you do extremely intense exercises for a short period, followed by a recovery period of lighter exercise or complete rest. You do this high-intensity exercise for a short period of time, followed by a recovery period. In general, the goal is to raise your heart rate to a level that allows you to train at a very high intensity for short periods of time. 

Although you can do HIIT workouts anytime and anywhere, it is best performed in the same type of environment as you will be using when running. This would include a place with a track or path where it will be easy for you to run at your habitual pace. It also means that it becomes necessary to have equipment that will allow you to quickly switch from one type of exercise to another. Examples of this would be a running track with hilly terrain or a field where you can run around cones.

3 Advantages Of HIIT Running Workout 

HIIT Running Workout

This type of Workout can help you to not only boost performance but it can also help to prevent injuries. If you are not used to training at high-intensity levels, or if you have been running at the same pace for a while and your muscle fibers need a change in order to continue progressing, HIIT workouts can be very helpful for boosting performance and preventing injuries.

Boost Speed and Power

HIIT workouts can be great for helping you to start running faster and increasing your leg strength. When you follow a HIIT running workout, your body gets used to the higher intensity and is able to continue increasing its performance as you increase the intensity.

Improve Running Economy 

HIIT workouts use strides that are short but very fast. They help to improve the running economy because they use muscle fibers that wouldn’t otherwise be used as strongly. The more muscle fibers that you use, the more calories your body burns, and the more fit it becomes. This is important for runners who want to keep getting faster and be able to run longer without getting tired.

Improve Aerobic Fitness

You don’t need to follow a HIIT run to get a great aerobic workout. You can perform any workout that increases your heart rate, and it will improve your ability to handle oxygen in your body. A healthy diet should also be part of any goal-oriented diet for runners because good nutrition should be used to fuel the body so that it can continue running efficiently.

Aerobic fitness is important for any runner who wants to become a better runner but especially important for those who want to increase speed and distance. Aerobic fitness is important because it helps you to use oxygen more efficiently and helps your heart to pump more blood. If you can’t keep up with the demands of your body, your muscles won’t get enough oxygen and will not be able to work as efficiently as they should.

Avoid HIIT Running Mistakes

HIIT running is a type of exercise that lasts from 30 seconds to four minutes. You can do this by changing your pace or length during the time you’re exercising. A study published in Medicine and Science in Sports and Health found that HIIT running is just as beneficial for cardiovascular health as traditional steady-pace jogging.

It helps with weight loss, endurance, mood, and aerobic capacity. However, there are a few mistakes people tend to make when they do HIIT workouts.

Getting Too Intense Too Fast

Many people think that when things get hard, the Workout is over. But the study says runners need to enjoy their Workout, not just speed up. Experts say if you can’t talk without gasping for breath by the end of the workout, it may be too intense.

Experts recommend that HIIT workouts should not be longer than an hour, and professionals suggest that runners start at a slower pace than their top speed. If you are new at this exercise, keep your running sessions shorter, only about 30 minutes or less, though. You don’t want to push yourself too hard in the beginning because you want to make sure to enjoy your exercise session instead of becoming overly focused on finishing fast.

Not Using Proper Form

Posture Mistakes

Experts say to make sure your form is correct when doing any exercise, especially running. They recommend running with your hands in front of your chest, not back on the sides. Many runners hold their hands too far back on their sides or on their hips which can cause bad posture and overstrain on joints. Holding your hands in front of you will help you avoid this and make sure you use proper form while running.

If you are going to do HIIT workouts, experts recommend that runners keep a low center of gravity by bending at the knees while keeping a straight line from neck to knees when moving forward. They say to make sure no one obstructs your view and that you stay focused.

No Rest for the Runners

Rest for the Runners

Most people who do HIIT sessions stop when they get tired. However, this is not necessary. Experts say that it is okay to keep going with or without running for a little longer than usual because it keeps the heart rate up and makes you sweat more, which can improve your workout results.

This way, you will increase the number of benefits you’ll receive from your HIIT sessions. If you want to go slower than your average pace after 30 minutes of exercise, experts recommend only running at about 60 percent of your maximum speed for 60 seconds to one minute per mile at a time.

FAQs

How do you do HIIT running?

You can do HIIT running by alternating between bursts of intense exercise and periods of recovery, with the focus on the intensity. The high-intensity phase is usually around 20 seconds long and your recovery period is 2 minutes. For example, if you’re running for 1 minute, during your second minute, you would sprint as fast as possible for 20 seconds before jogging slowly for 2 minutes.

Can you turn running into a HIIT workout?

Yes! You can also do HIIT with weight lifting or other sports that require lots of jumping or movements like basketball or tennis.

Should runners do HIIT workouts?

Short answer, yes. In the long answer, you should do HIIT workouts when you want to get in shape or when the weather is bad, and you want to be active. If it’s too cold, then find an indoor gym. If it’s too hot, then find a park to run in or a fitness class that uses a lot of jumping and movement. The weather or your schedule can be part of exercising if it gets in the way of your goals.

Basically, running is good for your general health, but if you want to lose weight or get more endurance or something else, then do cardio exercises during low-intensity activities like walking. 

How long should you do HIIT running for?

This may depend on the intensity of your Workout. A study in the Journal of Strength and Conditioning Research found that runners who did intervals at 85% intensity ran for 34 min, while those who did intervals at 60% intensity ran for 58 minutes. The conclusion is that if you want to do longer workouts, go with something more moderate or low-intensity, so you don’t burn out!

Is running better than HIIT?

It depends on what your fitness goals are. If you want to build endurance, then running is a good choice. For weight loss or calorie-burning, interval training can be more effective because it’s shorter but has a higher level of exertion per minute. Running is an excellent warmup for interval training, so if you want to run for longer, consider mixing in HIIT workouts to stay in shape.

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