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. This type of shoe has good cushioning and makes the activity much easier, and you will feel the sense of accomplishment. Then, it's a good idea to have an activity plan where you note how often, for how long, and how fast you want to perform the activity. It can also be helpful to write down why you want to do this so you can look back and find motivation.

It’s important to dress for the season, and there's no better feeling than having the right gear to succeed, where you also feel the sense of accomplishment. For winter, when the temperature drops, it's good to have a pair of running leggings with a brushed inner side to keep warm along with a running jacket with thermal insulation that still feels light to wear. As the temperature rises heading into summer, a good pair of running leggings along with a sports bra suited to your activities is appropriate. There's something about putting on the clothes you need to get in the right mood and find inspiration.

Running leggings and running shoes for women  

It's important to enjoy the run and not have overly strict demands on the first few runs. It’s essential to ease into it first, and then you can gradually set tighter plans and goals. When you feel ready, you can increase the pace and implement interval training. Don't forget to warm up your body before you start; 5 minutes of walking before you start running may be enough, and after training, it’s important to rest so your body can recover.

Also, see our tips for running in winter here

What is Interval Training?

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

 

4x4

4x4 can be simply explained as four intervals of four minutes each, which are repeated four times. This workout can work for everyone, including you who are a beginner but want to increase the intensity of the training. 4x4 is also a great cardio workout that trains the heart to pump more blood to the body.

4x4 is a simple rule of thumb for your intervals, but this can also be adjusted based on your motivation and preferences, for example to 3x8 or 5x6. If this type of interval training doesn’t sound appealing, there is another type called pyramid intervals. What is that about?

Pyramid Intervals

This type of interval training starts and ends with the same intensity, and in between, it increases to a peak, then decreases back down to the end. For example, you might start with one minute, then increase to 2, then 3, 4, 5, and from 5 minutes you start decreasing again, from 4 to 3, 2, and 1 to the finish, where you started. The rest period should be half the length of the interval, so if you did an interval of 2 minutes, the rest period should be 1 minute. 

Good luck with your running training.