Wednesday, December 19, 2018

10 Things to Remember During Your Interval Run

One of the most popular types of runs that runners do is intervals. It's a great way to work on your speed and to mix things up a bit (especially on the treadmill) so you don't get bored. There are some things to remember while you're doing intervals though, here are some of them.




- Don't let go of your form when you're going slower. Just because it's your "active recovery" doesn't mean you can lean back, slouch, or drag your feet. You should be able to keep your form the whole time no matter what pace you're going at-- this is something I struggle with often.

- When you get tired, move your arms. This is the one tip that gets me through so many of my speed workouts. When you move your arms faster, your legs tend to follow.  So get your arms moving, front to back, faster when your legs start to feel slow.

- Let your breaks be breaks. The way you take your breaks will depend on a lot of things, but one of the biggest ones will be the level of fitness you're at. It's ok for you to stop and walk a little during your breaks instead of jogging. But, if you are jogging for your breaks, don't pace yourself too high. Even your active recovery needs to be recovery.



- Remember that when you're in the middle of a hard interval that it won't last forever. Mind over matter, one step at a time, hold on a little longer and you'll get that break.

- Running intervals is how you get to be a better, faster runner. The burning in your legs and in your lungs is worth it.

- Plan a good route. If you're doing intervals outside, you don't want to plan for a really hilly route. Try to find a flat place to run so that you can hit your paces consistently.



-  Intervals are a great way to break up your workout. If you feel like you are struggling to get past a certain mileage, try to break it up into two intervals with a slow active recovery in between. These aren't speed intervals, but they still count as intervals and they work. They would look something like this: 2 miles at your easy run pace (faster than a jog but you're still comfortable) 2-5 minutes of active recovery (jogging), 2 miles at your easy run pace.


-Pay attention to your cadence. The slower you go the more small steps you should take. When you speed up, lengthen your stride a little bit. But try to get your cadence to around 160-180 steps per minute.

- Leaning forward from your ankles will help you save energy. It will also help you run faster and stay uninjured.



- Make it fun! Like everything else in life, it'll be way more enjoyable if you make it fun.


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