Running is an endurance sport that anyone can do. But to make progress in running, you need to get your body used to it. Interval training, also known as “interval training”, can help here. But what is interval training? What is it used for ? We will see this in the rest of this article.
What is interval training?
Interval training is a sport method that consists of an acceleration phase, a recovery phase, and a return to regular running.
It allows everyone to customize their level and goals to improve their endurance capacities. The aim is to gradually increase the VMA.
What is the VMA?
This is the running speed achieved when oxygen consumption is at its maximum. It can be developed in several ways and calculated using tests: Luc Léger, Vameval, etc.
Why is it effective for improving running?
The body withstands stress tests more easily and performs better. It is therefore necessary to accustom the body to more or less sustained effort. To get more stamina, to gain performance, you have to surprise your body by forcing it to follow different rhythms.
What are the benefits of splitting?
- Break the monotony of training and regain motivation
- Improving physical qualities (muscle and respiratory skills)
- Improving running technique (movements, step control)
- Remember your running pace
- progress in self-knowledge
- Improve endurance and strength while running
- Improve neuromuscular reactivity and the speed at which muscles respond
Which muscles are working?
- The heart that adapts to effort and progresses even more
- leg muscles
- The lungs, which carry the oxygen we breathe to the muscles
Interval training pushes the body to its limits.
What are the disadvantages/gotchas to avoid?
- Wanting to go too fast: At the beginning of the workout you feel ready and in tip-top shape. So we go fast, too fast, and in the second part of the training we slow down. Bad tactics: the ideal is to have a progressive rhythm and that the last factions are faster.
- Wanting too much: You have to be reasonable. Interval training uses a lot of energy. So be careful not to overtrain.
- Don’t adapt: you must use this training according to your strengths and weaknesses.
How to train?
- Warm up because split training is cardiovascular demanding
- Repeat efforts over short distances punctuated by recovery times shorter than work time (progress in VMA)
- Repeat and keep going
- Make sure not to sit idle during recovery periods
You can also choose between two types of races:
- «Aerobic» steps that promote breathing capacity to deliver maximum oxygen to muscles
- The «anaerobic» gaits that are faster
In summary, split training has many benefits and allows the body to be more enduring through more or less sustained effort. However, be careful not to go too fast or want to do too much.
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