High Intensity Interval Training (HIIT) is something every runner should be adding to their training routine, but especially runners who find themselves short on time for those extra long runs. Interval training is not new to runners. Most think of it as speed training such as 800 or 400 repeats. But HIIT can and should be more than just speed interval training. HIIT that incorporates strength moves helps build total body fitness in a way that just speed interval training doesn’t do.
HIIT is hard. You should be close to maximal effort. If you ever feel nauseous, light headed, or dizzy take a break before getting back to it. Some experts say that fifteen minutes of HIIT provides about the same physiological benefits as three hours of long slow distance. That does not mean you can train using only HIIT.
Adding in HIIT once or twice a week will actually allow you to reduce your total weekly miles by 10-20% without losing any fitness gains you’ve made. Many running coaches recommend that 20% of your training should be HIIT because of the many benefits you will reap. HIIT focuses on the fast twitch muscle fibers and as endurance runners we don’t tap into these all the time, but we do when our slow twitch muscles are fatigued because we begin to recruit anything we think will help. Training those fast twitch muscles will give a boost to your slow twitch as they become fatigued.
Another benefit of HIIT is the psychological training. HIIT makes you push through barrier after barrier when your body is screaming stop. You can tap into those experiences when things get hard out on the trail. Other benefits of HIIT: it’s very effective at burning fat, it boost your metabolism, and builds muscles
How long your HIIT workouts should be will depend on your current fitness level and your fitness goals. You can start with 20-30 minute and build up to 45-60 minute workouts. Here is an example of a HIIT session you can start with.
If you are recovering from an injury do not start HIIT training until you’re fully recovered. The intensity will increase the likelihood of re-injury. Warming up before a HIIT session is essential to reduce the risk of injury.
Workout ONE 30 minutes
3 minute dynamic warmup: Jumping jacks, high knees, lunges, inch worms, and leg swings.
1 minute rest
First set: 1 minute pushups: 20 second rest; 1 minute squat jumps: 20 second rest: 1 minute front plank: 20 second rest: repeat.
Second set: 1 minute burpee: 20 second rest: 1 minute dumbbell row: 20 second rest: 1 minute bicycles: 20 second rest: repeat two times
Third set: 1 minute mountain climbers: 20 second rest: 1 minute dumbbell/kettlebell swing: 20 second rest: 1 minute split squats with a jump: 20 second rest: repeat two times.