Interval training for beginners

How to Get Started with Running

 

 

Are you a beginner in training and want to try running and interval training? Then this article is just for you!

First and foremost, it’s important to have the right shoes, more specifically, running shoes for women; these types of shoes provide good cushioning and make the activity much easier, giving you a strong sense of accomplishment. Next, it is wise to have an activity plan where you set how often, how long, and how fast you are going to do the activity. It can also be a good idea to write down why you want to do this so you can look back and find motivation.

It is important to dress according to the season, and there is no better feeling than having the right tools to succeed while also experiencing a sense of achievement. For winter, when temperatures drop, it’s good to have running leggings with a brushed inside to keep warm, along with a running jacket with thermal insulation that still feels light to wear. As temperatures rise towards summer, a good running leggings combined with a sports bra suited to your activities is essential. There is something about putting on the clothes you need to get into the mood and find inspiration.

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Running leggings and running shoes for women

It is important to enjoy your run; do not have very strict demands in the first runs. It is essential to get into it first and then gradually set stricter plans and goals. When you feel ready, you can increase your pace and implement interval training. Don’t forget to warm up your body before starting; 5 minutes of walking can suffice before you start running, and after the session, it’s important to rest so your body can recover.

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What is Interval Training?

This type of training involves alternating between high and low intensity during your workout. In a running session, this means varying your pace between fast and slow for a certain period and repeating it for a good workout. For example, you can start by walking for 5 minutes, then increase the intensity to jogging for 4 minutes, then to running for 4 minutes, followed by jogging again for 4 minutes and repeating. There is a recipe called 4x4 interval training, but what is that?

 

4x4

4x4 can simply be explained as four intervals of four minutes each, repeated four times. This training can suit everyone, including those who are new but want to step up their training level. 4x4 is also a good cardiovascular workout that trains the heart to pump more blood to the body.

4x4 is a simple mnemonic for your intervals, but this can also be altered according to your motivation and enjoyment to, for example, 3x8 or 5x6. If this type of interval doesn’t sound appealing, there’s another one called pyramid intervals. What is that about?

Pyramid Intervals

This type of interval involves starting and ending at the same intensity while gradually increasing to a peak and then decreasing back down to the end. For example, it starts at one minute, then increases to 2, then 3, 4, 5, and from 5 minutes, it starts to decrease again, going from 4 to 3, 2, and ending at 1, where you started. The rest period should last half the length of the interval, so if you did an interval of 2 minutes, the rest period would be 1 minute.

Good luck with your running!