The running workout if you hate running

     I have a love/hate relationship with running. I like to run, but I dislike long distance running. A nice 3-to-4-mile run is my sweet spot in terms of distance. Since, I dislike long distance running, I rely more on short, more intense runs with breaks intertwined. Hence my sheer belief that shorter more intense runs are the way to train. Why do I believe this? because A) It works and B) The science also proves it.

    Interval training is defined as exercising at an intensity that is close to Vo2 max with predetermined work to rest intervals. The work portion of the exercise is recommended to be as low as 30 seconds to 3-5 min blocks with rest of the same ratio (1:1) meaning I would run 3 min hard coupled with 3 min of "rest" or in this case 3 min of light jogging. Another example is 30 seconds of hard running with 30 seconds of light jogging. Intervals at that low time is difficult to perform running since after a few rounds it is hard to get up to speed in time to qualify for the requirements listed. If you're going to perform low time ratios with intervals try an assault bike instead of running. Intervals are a great way to maximize your training window. Short on time? Intervals are the way to go. A really good interval training can take 30 min or less. Intervals are a great way to increase your Vo2 max and to build anaerobic metabolism. In general Intervals are really taxing on the body and is recommended to have only 1-2 sessions per week. 

    The bastard stepchild of Intervals is High Intensity Interval Training (HIIT). HIIT is repeated high intensity exercise bouts coupled with brief recovery periods. The high stress (Greater than Vo2 max) coupled with shorter recovery periods (1:5 work to rest ratio. Meaning for every 1 second of work rest 5 seconds. For example, 20 seconds of hard work means 100 seconds of recovery) ensure the body will not be operating at a fully recovered place. This style of training can be extremely taxing on the body and should only be performed once a week. HIIT can provide runners with that extra "kick" at the end of a race. If you really hate yourself, try Tabata training. Tabata is HIIT on steroids. The workout calls for 20 seconds of work followed by 10 seconds of rest for 5 min. Sounds easy right? yea right. Try it and get back to me.

    Intervals, HIIT and Tabata can all be performed in shorter amount of time and should be used sparingly within the training week. The high stress can not only fry your muscles but your CNS as well. Depending on the flavor rest intervals can be a 1:1 ratio (intervals), 1:5 (HIIT) or 2:1 (Tabata)