Save That Distance Run For Tomorrow: We’re Talking Intervals Today

#RunCHAARG Fall 2016 is here + CHAARG girls across the country are lacing up their running shoes + trying new forms of cardio in order to conquer 50 bolts in 5 weeks. Whether you’re a long time lover of running or have more of a rocky relationship with this particular #sweatsesh, there are ways to mix up hitting the track, trail or treadmill to get you running those bolts.

If you’ve participated in one of our fit plans, then you know we’re obsessed with interval running//training. Our favorite cardio workouts consist of short bursts of sprinting, followed by a recovery period. It’s HIIT [high intensity interval training] — running style. If you’re not convinced interval running is for you, keep reading for 4 reasons you should give it a try next time you check off more of those bolts ; )


Maybe you’re a dedicated steady state distance runner, or maybe you’ve never been in a committed + healthy relationship with running. Either way, interval running is a great way to mix up your usual run or cardio sesh. You can mix up the amount of time you spend sprinting versus recovering, or cut back on your usual milage in exchange for longer bursts of high intensity. Challenging yourself to run faster is easier to do when you know you’ll have a chance to catch your breath — before the next round, anyways ; )


Interval running is great conditioning if you’re looking to increase your average pace. Your muscles become more accustomed to running faster + will naturally fall into a faster pace on those steady state runs as you become stronger. Additionally, if you spend more time sprinting, you can cover more distance in the same amount of time. Fully utilizing those recovery periods to jog it out + regulate your breath will allow you to push yourself while sprinting.


Steady state running [no matter the distance] is one of the best forms of cardio. However, you can fall into a familiar rhythm that leaves you exerting less energy [burning less calories] as your body learns how to adjust to the movement. By incorporating intervals into your run, you’ll push your body to work at its full potential, + the mix of sprinting versus cardio will keep your metabolism guessing, which means more calories burned.

Interval runs will also result in an increased afterburn. If you’re not familiar with the term, *afterburn* is the amount of calories your body continues to burn post-exercise. ++ Studies show that the more intense the exercise, the more calories you continue to burn post #sweatsesh. The harder you sprint during those intervals, the more benefits you’ll reap even after kicking off your sneaks.


Endurance is determined in part by an individual’s VO2 max — the maximum rate your body is capable of consuming oxygen during exercise. Studies show that HIIT exercise [interval running ; )] is successful at increasing VO2 maximum. When it comes to boosting endurance, sometimes less is more. So if you’re looking to increase your stamina for those distance runs, try out some interval running.

Conquering 50 bolts in 5 weeks can be a challenge, but mixing up your usual cardio with interval running can be just what you need to keep going. Next time you lace up your running shoes, try out one of our interval run workouts, we’ve got plenty ; )





++ Briana [brianam_inchaarg] // VirtCHAARG Orlando

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