I love a good HIIT (high intensity interval training) workout- all the benefits (and more) of an hour long run, but when I’m training for a race, they take the back seat.
HIIT definitely counts as a hard day, and to maximize progress it’s essential to alternate hard days with easy days. Obviously, in half or full marathon training, I have plenty of ‘hard’ running days which leaves little room for this kind of workout.
Now that I’m taking December ‘off’ traditional training, I’m working some HIIT back into my routine and I’ve been teaching a HIIT based class Tuesday and Thursday evenings this fall. I wanted to share a few of my favorites that are especially beneficial for runners:
Full body HIIT
This one is a cardio based HIIT workout, working the quads, hamstrings, core and incorporating lateral movement with the skaters, key for runners who are always in the forward/back plane.
Upper body focused HIIT workout:
Use 5, 8 or 10 pound dumbbells for the overhead press, upper row, chest fly, hammer curl and plank with a row.
Lower body focused HIIT workout:
If you are combining HIIT with running, you want to be careful to keep your runs easy the day before and after to prevent injury. Running sprints also counts as an HIIT workout!
There are so many benefits to including these workouts:
- increases body’s ability to use oxygen (great for running fitness)
- increases body’s ability to use insulin (great for weight maintenance)
- improve muscle tone
- boost metabolism
- perfect when you are short on time (15-20 minutes is enough)
Do you mix up your workout routine throughout the year?
Do you incorporate HIIT training?
Just a few more days to join the Runner’s Nutrition course at the early bird rate!