Is running in intervals more effective than straight out running?
Which is more effective? Running for 30 minutes at one speed, or running for 30 minutes going back and forth between a comfortable run and a full out run?
depends on what your goals are? for fat loss intervals of hard sprints mixed with light jogging are the best....
if for effective you mean which burns more calories i prefer HIIT (High intensity interval training) and you can go for 10 to 30 mins, the protocol is for a 2:1 ratio this means you run at full speed for 1 min and walk for 30 seconds and so on, and if you are serious about burning calories instead of running you can jump rope instead i really believe is better.
Efficacy is borne by a desire. Assuming your desire is to lose weight, fat in particular, it's not really more effective to train with greater intensity. Little evidence exists to support the training method. One study showed that it did increase resting metabolic rate (RMR), which is the expenditure of calories long after training. But the increase in RMR was minusucule for the purpose of losing weight. The logical approach is identifying caloric expenditure as the harbinger of results. If caloric expenditure is equivalent during training, there's little benefit to one over the other.
Wow, thanks for all the info. I definitely don't need to lose more weight. I've lost all I need to lose, and am building muscle with weight training. I guess I'm just looking to increase my cardiovascular fitness level and stamina. I started being able to run 15 minutes at the 7.5 mark, and can now run at 8.7 for 25 minutes. I've been testing out this interval idea, and running for 3 minutes on 7 and 2-3 minutes at 10. I hope this will get me over my plateau.
My goal is to be able to run 2.4 km in 12-14 minutes. Gotta have goals, right?
I usually alternate both types of workout in my running regimen. While running, one speed is usually more comfortable ; however, boosting on a full run makes good your stamina and endurance.
I always include one interval session in my schedule. They are the killers!! Even ten or fifteen minutes of high intensity intervals will sharpen your fitness. Like Dmian says below, HIIT with short rest periods with be very effective.
As you're looking to improve your cardiovascular fitness/stamina, I would suggest including intervals into your training program. If you train 3 times a week, make sure you include interval training at least once. That is, do the full distance (5K or whatever) twice a week, and only do intervals the third training day. You'd be surprised how quickly your stamina improves.
Check out this hub of mine, You may find it useful:
http://hubpages.com/hub/HOW-TO-IMPROVE- … EUR-RUNNER
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