I really didn't want to do it. In fact, I came up with a host of excuses why I did not have to
- I didn't work out yesterday, so technically my running days are shuffled.
- I can do a different form of cardio. It's the same thing.
Okay, not a host... two. Nonetheless, my excuses were weak. Whether I run today or tomorrow, I still have to run. As for other forms of cardio... they just don't have the sweat factor that I so crave.
There must be a form of running out there for those of us who truly despise the activity. Someway... somehow... there's must be some variation that alleviates the guaranteed boredom at the 2 minute and 47 second mark.
Aside from the sheer monotony of running... it really is ineffective if you cannot devote an extensive amount of time at a sustained speed. I do my workouts during my lunch break at work. Suffice it to say, I can't afford to spend the entire hour running. I would have to maintain a 12-minute mile in order to burn 500 calories. Well... that's just not likely.
As I said.. there's got to be a better way!
So... while I was doing my pre-running stretches (yes... my excuses weren't even solid enough to convince myself) I thought about looking up some interval training. JACKPOT!!
Interval training involves alternating between two activities for a pre-determined amount of time - or in the case of running, alternating between running and jogging - and at different intensities.
Additionally, interval [running] carries a number of benefits:
- Fitness and performance improves quickly
- Recovery time improves (decreases)
- Intervals improve fitness levels at the same rate as traditional aerobics in far less time
So wait a minute... you're telling me I can STOP running and start intervaling? This was worth a shot...
I extended my stretch session and did a little bit more research. Basically, you run then walk over the course of four to five segments. I say four to five because the overwhelming consensus was not to perform intervals for more than 20 minutes.
Much to my chagrin, I found out that stretching pre-run is a no-no. Whoops! Evidently, you want to do a warm up before stretching. Reason being... your muscles are like rubber bands. If you pull on a brand new rubber band around a 2-inch stack of papers, you're going to feel the snap. If you ease the rubber a bit before using it, you will be able to stretch it to the size you need. Just like the rubber band, your muscles need to warm up before you stretch them.
Now - I am a beginner intervaler... so I didn't want to go balls-to-the-wall and do one minute of running followed by two minutes of jogging. Sure, that sounds like enough recovery time - but I'm smart enough to know that isn't enough.
My interval training began with a five minute walk. My speed increased proportionate to the time. Once I hit the five minute mark, I stopped where I was and did some stretching. I could honestly feel the difference. My stretch was a bit deeper. Less forced.
Next up... the main event!
30-seconds of running followed by two minutes of walking. I started my run at a relatively slow jog. Slower than I would normally run when I went for a run. The follow up was as semi-speed walk. I did that four more times, culminating in an all out run at the final 30-second sprint. I then cooled down. Nothing fancy to report. Simply walking to bring my heart rate back to a normal level.
I can report that I am in LOVE with interval running. The notable benefits might be few, the the pay-off more than compensates!
- The time flew by! Once my 20 minutes were up, I was certain I could have kept going.
- The boredom was all but present. At no point during today's workout did I find myself contemplating running out into traffic to stop the agony.
- The sweat factor was exactly what I desired. You'd think a mere three minutes of hard working out wouldn't produce a lot of sweating. You're wrong, Jack! I was still sweating when I went into the locker room to get cleaned up.
- I caught a peek into the elusive "runners high." I felt really good when I was done. I honestly can't wait until Thursday to do it again!
As they say - what goes up must come down. And so, with positives there are negatives. My biggest gripe came with trying to time the intervals. I use the Nike Running app when I run, so I had the time on there - but I had to keep looking to track my 30-second segments and my 2-minute segments. I'm currently on the hunt for some app that allows me to track the time a bit more efficiently.
Long story short - you should TOTALLY interval run! This was the most rewarding workout I have experienced in quite some time. I truly feel as though I improved my fitness level today. Furthermore, not only is this running I can get on board with; but also, I don't expect I will jump ship anytime soon.
Next up... Interval weight training.
Until next week, remember: Eat clean, train mean, and bitch constantly!
