Low-intensity and high-intensity interval training are good for different types of running, with low-intensity best for marathon runners and high-intensity for sprinters. Customized interval training is best, and beginners should start with low-intensity training to prevent injury.
The two most common types of interval training for running are low-intensity intervals and high-intensity intervals. Both are good training methods, but they are for different types of running. While low-intensity interval training for running is best for marathon runners and runners preparing for very long distances, high-intensity interval training for running is best for sprinters and runners preparing for shorter runs. The best interval training will also depend on the athlete’s fitness level and athletic goals. Somewhere between low intensity and high intensity interval training for running may be the best option for some runners.
The best interval training for running will be customized for a specific runner. A runner may consider the race they are preparing for when designing their interval training program, but most runners will fit into either the low-intensity category or the high-intensity category. It’s a good idea for beginners to adapt interval training to running programs, as interval training is very strenuous and the body may not be ready for it. Going into a cold interval training program can backfire and lead to injury.
Low-intensity interval training for running is the less strenuous of the two options, so beginners can start here. During this workout, the runner will run faster than moderate pace for one to two miles (1.6 – 3.2 km), then rest at a slower pace for several minutes. The process is then repeated. The rest period allows the leg muscles to recover briefly, allowing the runner to run longer. It also helps increase the lactic acid threshold; As the body burns glycogen for energy, the byproduct of lactic acid accumulates in the muscles. Interval training helps the body learn to combat lactic acid buildup, which can prevent or delay fatigue.
High-intensity interval training involves running for shorter periods at a fast pace, then resting for several minutes at a slower pace. Rest periods in high-intensity training are generally much shorter than those in low-intensity training, and the runner will run at a much faster pace than they would during low-intensity training. The general idea of high-intensity training is to develop fast-twitch muscles that will help a runner run faster or maintain faster speed for short distances. Athletes who participate in team sports such as baseball or soccer would likely benefit more from high-intensity training than low-intensity training.
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