Running for the lazy ones - the magic of INTERVALS!

Running became a passion for many, mane people! Some just love running around, enjoying the weather and other people around. Unfortunatelly I am not one of them. In fact, I hate running, I just do! At the same time I know that it brings huge benefits, so I wondered around and at the end I found the magical solution to running! I don't get bored and I get fit everyday thanks to intervals! When I started I had no condition whatsoever but I did it and I run few time a week with joy! If you don't know the magic of intervals yet, keep on reading!

You should feel like this while running!

What are intervals? 

In few words it is a type of training that bases on short, but very intense effort, followed by a short rest period. In running terms it means that you will run the fastest you can for few seconds, then you will change your pace for a steady jog. You do not stop completely, you just get a lot slower so that your heart rate drops to a steady level. Then you repeat the cycle as many times as you want.

Why are they wort trying?

Interval running are just the best invention ever. The training is short (around half an hour) and thanks to changing pace, no monotony included. 

What is even more important - intervals will help you burn a lot more calories that a reluctan one-hour jog! 

It's true that during interval training you do not burn fat directly, but it's just one side of the story:

• During 30 minutes of intervals you will burn a lot more calories that you would during a steady jog, that is supposed to burn fat. In the end the caloric deficit is very important in weight loss.
• Interval-based excercise will allow you to boost your metabolism. After a run like this, you will continue to burn fat for the next 24-48 hours! You will burn more calories even while watching TV!

Of course, a long lasting run (done properly, not in the gym with a magazine in your hand!) will make you fitter and stronger, butthis is a great solution for those lazy ones (aka me)!

How to do it?

It's very easy, really. Every fitness instructor has his own opinion about the proper lenght of the training, its pace, rounds proportion etc. My advice is simple - do the best you possibly can. You just need a timer and you are good to go! You can use a cellphone, or if you run at the gym (like me), just look at the time on the machine. My solution to finding the perfect interval training for you:

1. Warm up. Stretch a bit and then jog for few minutes.
2. Turn on your timer and run as fast as you can for as long as you can (but not till you die, of course).
3. Check the timer and cool down to a steady jog. Go like this till your heart rate gest nice and steady. 
4. Check the timer again and now, repeat the two rounds you just measured as many times as you can.
5. Finish your training with a jog.

Training time, intensiry of the run and the run-rest rate should change as you get fitter. Remember, it should always be a challenge that you live totally sweaty! 20 minutes is enough for the beginners and I believe that 40 minutes is enough for everyone. Personally I run for 30 minutes and I manage to burn around 300 calories, which used to take me whole hour. I want to reach at lest 400 calories in this time! Many runners give advice, that as the time passes you should make your run time longer and your rest time shorter. You should always look at you healt and possibilites.

For motivfation purposes only!

Very important: you NEED good shoes!!!

Even if you run only at the gym, good shoes are a must. Period. Your knees are far to precious to risk a contusion! Running shoes (especially for short runs) are not that expensive. Look at the previous post for some tips on that. Type of your sports shoes is crucial too. I tries to run in Nike Musique shoes (designed for dancing) and it was a total fail. You need running shoes! Of course, those newest, colorful beauyties are pricey, but if you are short on cash search for Kalenji shoes (aviable in Decathlon and online) - it's a very good brand (sort of french Adidas), and you can often find shoes under 35 dollars!

GOOD LUCK! Who know, maybe this interval running will make me (and you) a "real" runner and we will see each other in a park one day?